Warrior II Pose (Sanskrit: Vīrabhadrāsana / वीरभद्रासन)
Named after Virabhadra, the son of Adiyogi (the first yogi) Shiva himself, this balancing pose is great for strengthening our body and mind. It is usually preceded by Virabhadrasana (Vīrabhadrāsana) I and is followed by Virabhadrasana III. Together these three poses instill power, agility, and flexibility into our system.
Instructions for Doing the Warrior II Pose
- Start by standing in Tadasana (Tāḍāsana) or the Mountain Pose, which is the basic standing pose of yoga. Keep your feet joined with heels and big toes lightly touching each other. Stand tall with your chest forward and look straight at your eye level.
- Take a deep inhale and with a jump spread your legs apart with a 4 to 4.5 feet distance between your feet.
- Raise your arms on the sides till your shoulder level, palms facing the floor. Maintain a constant tension in your arms as if two people are pulling your arms in two different directions.
- Now turn your right foot towards the right side at a 90-degree angle while stretching your left leg. Keep your knees locked, chest open, and arms tight. Your left foot firmly points forward or slightly towards the right.
- Bend your right knee so that a 90-degree angle is formed between your right thigh and calf. Make sure your thigh is parallel to the floor and the knee is in line with your right heel.
- Keep your left knee locked and turn your head to gaze your right palm for about 20 to 30 seconds. Breathe deeply but without any jerks.
- Slowly come back to position 3 and then repeat all the steps from step 4 to 6 with your left leg, this time.
- Now exhale and jump back to position 1 (Tadasana).
Benefits of Virabhadrasana II
- This is a very good pose for building strength in your legs, thighs, hips, hamstrings, and calves.
- Flexibility in your legs will also increase by regularly practicing Virabhadrasana II.
- It stimulates your vital organs, boosting your digestive health, and promoting better blood circulation.
- This pose also increases your lung capacity and enhances your ability to concentrate.
- Practicing this asana is highly recommended for people with fertility issues, flat feet, and osteoporosis.
Precautions
- Do not practice this asana if you have high blood pressure or have recently recovered from diarrhea. Also, if you have any shoulder, hip, or knee injury.
- If you have any neck injuries do not turn your head to gaze at your palm. Instead, keep it straight, looking forward at a point located on your eye level.
- If you are pregnant, you can practice this pose but only till the second trimester. To practice beyond that, consult with your doctor.