Yoga Poses / Pictures

Warrior II (Virabhadrasana II) - [veer-ah-bha-drahs-anna]

Virabhadra - Named after a legendary warrior sage who is said to have one thousand heads, eyes and legs.

1. Standing in Tadasana, walk your feet apart approximately 4 feet or as wide as it is comfortable. Take care not to extend too much.
   
   
2. Turn your right foot out 90 degrees and turn your left foot toward the right about 20-30 degrees. Your right heal should be in line with the back of the arch and heal of the left foot. Your right knee should be in line with the right ankle. Take a few breaths to balance and settle into this stance.
   
   
3. Inhale and lift your arms out to the side at shoulder height, level with the ground. Palms are faced down. Keep your shoulders in line with your hips. Exhale and turn your head to the right gazing at your fingertips.
   
   
4. On your next out breath, bend the right knee so that your knee is in line with your ankle, right thigh parallel to the floor. If it causes pain or discomfort to achieve this, then only bend the knee to your comfort level.
   
   
5. Breath deeply and evenly. Stretch your arms apart to keep the chest open and shoulders wide. Breath into the inner right thigh.
   
   
6. Inhale while straightening your right leg. Exhale the arms down to your sides. Turn your feet forward and repeat on the other side. Walk your feet back together into Tadasana.

Benefits:

• Relieves lower back pain and sciatica
  
• Opens chest enabling improved breathing
  
• Strengthens and stretches legs, ankles, and hip flexors
  
• Stretches arms and shoulders
  
• Increases energy and stamina, concentration and endurance

Cautionary Notes/Modifications

• Avoid this asana if you have diarrhea, or any disorder of the intestinal tract, high blood pressure or any heart conditions.
  
• Look straight ahead if you have neck problems.
  
• If the knee of the bent leg is extending beyond the ankle, walk your foot forward to take unnecessary pressure off of the ankle.
  
• Ensure that your shoulders are in line with your hips, and drop your pelvis down.
  
• Narrowing your stance will make this posture easier to perform if you find it difficult to drop your weight down.
  
• Take your awareness to the thigh of the bent legs and turn the thigh out to keep the knee in alignment with the ankle.
  
• For a variation, turn your palms upward and slightly drop the shoulders away from the ears.