Yoga Pose of the Month - Warrior II

Warrior II
Sanskrit: Virabhadrasana II
Photo of Maggie Anderson taken by Morayo Sayles

Warrior II is another great pose for feeling powerful and energized while opening up the hips, thighs, chest and shoulders. I love to feel the Power Within while immersing myself in this beautiful yoga pose. Warrior II has many other benefits, such as:

• Strengthens and stretches the legs and ankles
• Stretches the groins, chest and lungs, shoulders
• Stimulates abdominal organs
• Increases stamina
• Relieves backaches, especially through second trimester of pregnancy
• Therapeutic for carpal tunnel syndrome, flat feet, infertility, osteoporosis, and sciatica

Directions on how to come into the pose:
Stand in Tadasana (Mountain Pose) and take one giant step back with your right leg, allowing hips to open up. Point your left foot out to the side and turn your right foot slight in. Lower down by bending your left knee so that the knee is over the ankle. Extend your arms shoulder-height out nice and strong, palms down. Gaze or Drishti is over your left middle finger. Think good posture here, growing nice and tall. Torso is centered. Drop the shoulders down away from the ears. We can even flip our palms up here for a moment to assist the shoulders in dropping down. Push through the outside of the back foot. That front bent knee wants to fall inwards. Be mindful of this and keep the leg press back and feel as if you are in between two panes of glass. Tuck the pelvis in a bit to keep good alignment with the spine. Draw the belly in and strengthen your core. Great for relieving lower back pain. Feel your legs in the floor nice and grounded, good foundation. See if you can have your left thigh parallel to the floor. Take five deep breaths here or hold for 30 seconds to 1 minute.

To come out, release the arms down and straighten the left leg. Switch sides! Gotta have balance! :) Then release the arms down once again, straighten legs. Heel toe your way back in to Mountain pose, palms together for Namaste. Close your eyes and breathe deeply.

When not to do this pose or to modify / Contraindications:
Diarrhea, High blood pressure, or Neck problems: You do not need to turn your head to look over the front hand; instead continue to look straight ahead with both sides of the neck lengthened evenly.

Bliss,
Maggie
CYT, RMT, CSC, CPLC
Empowering you through Yoga, Healing & Workshops
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