Warrior II Pose (Virabhadrasana II)

Embrace The Benefits

Warrior II is a fierce grounding and lengthening posture that strengthens the legs and arms while opening the hips, shoulders, and chest. Specifically, this pose strengthens your core as well as the hip flexors, glutes, inner thigh and ankle of the bent leg. The energy centers within the body that benefit from this pose include the root chakra, sacral chakra, and the heart chakra.

The How To

• You can begin in a standing position leaving the left foot forward, exhaling while stepping the right foot back with toes slightly pointed towards the front right side of your mat (Heels are in alignment)

• Inhale then exhale bending into your left knee bringing it into alignment with your ankle

• Inhale to lift and lengthen your arms towards the front and back of your mat, palms facing down while keeping them parallel to the floor

• Begin to activate the muscles in your arms by strongly reaching towards the front and back of your mat while keeping shoulders down and away from your ears

• While grounding through your feet and distributing weight into your legs evenly, press down on the outer edge of your back right foot. Activate your muscles by pulling your inner thighs together while your legs are still and unmoving

• Gaze is forward and over your left fingertips

Being Mindful

• Notice if your front knee is in front of your ankle or toes, if it is, move it back to alignment (use a block behind heel to assist)

• If back ankle feels uncomfortable, try bringing your back leg forward a bit or rotating foot to a 45-degree angle

• If front knee begins to turn in towards the center of the mat, lean knee towards outside pinky toe keeping knee stacked over ankle

• Notice if arms are still parallel to the floor with shoulders away from your ears

• If there is pain in the front knee, straighten it slightly

Additional Tips

Remember to BREATHE! If needed, focus on the length of each inhale and exhale.

Hands can come to heart center if there are shoulder concerns or high blood pressure.

Avoid or lessen the bend in knee or shorten stance if you have any knee, hip concerns such as hip injury or replacements, along with hamstring or groin injuries. ALWAYS consult with your doctor before practicing if you have any concerns!