Warrior II

"Virabhadrasana" Vira = hero, Asana = pose Mastery of this and other standing poses prepares the pupil for advanced forward-bending poses.

Benefits

This pose helps the legs become stronger and more defined. It relieves cramps in the calf and thigh muscles and helps create elasticity in the leg and back muscles. The abdominal muscles are strengthened as well.

To get into position

1. Take a deep breath and exhale as you jump or step 4-5 feet apart. Turn your right foot sideways, 90 degrees to the right. Turn your left foot in towards your midline, toes in more so than heels. Keep the left leg (the back leg) straight.
2. Take another deep breath and exhale as you bend the right knee until the right thigh is parallel to the floor. The bent knee should not extend past the ankle and should be in alignment with the heel.
3. Stretch out the hands, palms down, sideways so that hands are over toes in front and in back of you.
4. Turn your face to the right and look at your right hand. Think about keeping the shoulders down away from the ears, and the shoulder blades relaxed and apart. Pull in the low belly slightly, and the tailbone is not protruding. Chest is open and hips are staying in a level alignment. Remember to breathe.
5. Stay in the pose from 20 seconds to 1 minute, breathing deeply. Take another deep breath and on the exhalation, unbend the right knee. Keeping the hands in position, rotate the feet and legs so that the left foot is now facing out and the right foot is turned in toward the midline. Repeat the pose.

Basic poses > Warrior II