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Virabhadrasasana II

warrior II pose

Virabhadrasasana II
  • Stretches shoulders, chest & hips
  • Strengthens legs & ankles
Contraindications

  • -

GETTING INTO THE POSE
  • From tadasana take a big step back with the left foot and turn the toes to the long side of the mat. The heels are in line with each other.
  • Legs are active, pull the kneecaps up.
  • Open the hips and chest to the long side of the mat.
  • Tilt the sitting bones towards the mat to make space in the lower back and feel the abdominal muscles activating.
  • Inhale: Extend the arms and bring them in a straight line at shoulder height with the palms facing down, shoulders away from the ears.
  • Exhale: bend the front knee until it is above the ankle. If the knee goes over the ankle, make the step a little bigger, if the knee is too far back, make your step a little smaller. Ultimately, the goal is to bring the thigh parallel to the mat.
  • Keep the knee straight above the ankle, in line with the second toe.
  • Back leg is straight and both feet fully in the mat.
  • Open the chest.
  • Gaze towards the front of the mat.
BREATH
  • Inhale: Make length between the back heel and the sitting bones, the sitting bones and the shoulders, and between the left and right hands.
  • Exhale: Use the length you created to get deeper into the pose.

- Or -

  • Breathe to the chest or belly.
GETTING OUT OF THE POSE
  • Lower the arms and step back into tadasana.
  • Repeat on the other side.
PREPARATORY POSES
SUBSEQUENT POSES
REPLACEMENT POSES
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