WARRIOR II POSE (Virabhadrasana II)


Contra-indications: High blood pressure, heart disease or stroke, diarrhea

How to perform: Begin standing, finding your widest comfortable stride with feet parallel to each other. Keeping the trunk facing forward, on exhalation turn the right foot 90 degrees to the right and the left foot slightly in. On inhalation raise the arms parallel to the floor and reach them actively out to the sides, palms facing down and shoulders relaxed. Exhale and bend the right knee until the knee is right over the ankle, coming toward a position with right thigh parallel to the ground. Anchor this movement of the right knee by strengthening the left leg and pressing the outer left heel firmly to the floor. Firm the right leg quadriceps to stabilize knee alignment so that the center of the right kneecap is in line with the middle toe. Turn the head to the right and gaze at the right middle finger. Breathe deeply and stay for 6-12 breaths. This is the Warrior pose, so be strong. Inhale to straighten the leg and come up. Exhale to release the arms down and parallel the feet. Repeat on the left side.

Do not lean the torso over the front thigh - keep the spinal column perpendicular to the earth and sides of the torso equally long with the shoulders directly over the pelvis. Do not let the outer edge of the back foot lift - press the outer edge of the sole and heel firmly to the floor.

Do stretch the arms out as though you are being pulled from opposite ends, so that arms form a horizontal line across your body. Keep your tailbone tucked in and your sitting bones stretching down. Lift your breastbone and reach up through the crown of your head to lengthen your torso toward the ceiling. Stretch from feet to head and from breastbone to fingertips.

What if...my knee is extended beyond the ankle? To prevent your bent knee from over-working, you want to keep it directly over the ankle so that the shin is perpendicular to the floor. You can choose to widen the stride or else don't bend your knee that much, and do your best to distribute the weight evenly between both feet.

Benefits: Strengthens and aligns shoulders, legs, pelvis and hips. Stretches groins, chest and lungs, and stimulates the abdominal organs. Relieves backaches, by opening the groin region. Therapeutic for carpal tunnel syndrome, flat feet, infertility, osteoporosis, and sciatica. Warrior 2 is a challenge to both physical an emotional stamina. It develops an intensity of focus, mental strength, and endurance. Longer holding develops witness consciousness and the ability to stay calm under pressure. Some people find warrior pose exhilarating, and use it instead of coffee breaks to recharge themselves.



Warrior II Pose (Virabhadrasana II) Video
Warrior II Pose (Virabhadrasana II) Video

clare agius (78.133.74.xxx) 2010-05-05 20:55:06

Wow im so glad we had done these series of programmes on my programme!
seeing them again is confirming how profound and professional you are in your approach to teach people yoga.....brava!
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