How To Do Warrior II Pose (Virabhadrasana II)
One of the most common poses in any yoga class. Learn step-by-step how to do Warrior II pose along with some benefits, modifications and common mistakes to look out for.
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Warrior II pose, or Virabhadrasana II (veer-uh-buh-DRAHS-uh-nuh) in Sanskrit, is one of the most common yoga poses found in any yoga class. It's a foundational yoga pose which means we use Warrior II as the basis to transition into many other poses. Warrior II pose is named after the mythological Hindu warrior, Virabhadra. There are three Warrior poses (Warrior I, Warrior II and Warrior III) named after this fierce warrior, an incarnation of the god Shiva. Warrior II represents the focused attention and strength in preparation for battle. On the yoga mat, we learn how to overcome our everyday battles - pride, ego, ignorance, false perceptions, and a distracted mind.
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Benefits of Warrior II Pose
Warrior II: Step-By-Step
Modifications
Contraindications and Cautions
Common Mistakes
BENEFITS OF WARRIOR II POSE
Opens the hips and shoulders
Stretches the groin, inner thighs, chest and shoulders
Strengthens the legs, abs and arms
Improves stamina, balance and concentration
Increases body awareness
WARRIOR II POSE: STEP-BY-STEP
Begin in Mountain Pose (Tadasana).
On an exhale, step your left foot back parallel with the short side of your mat. Align your left heel or arch with your right heel, and lift up the arches of both feet.
Bend down into your right knee, making sure your knee is in line with your hips and toes. Gently draw your feet towards each other and engage the muscles above your left kneecap.
Extend your arms to the opposite ends of your mat, parallel with the floor and with your palms facing down. Turn your head to gaze over your right fingertips.
Scoop your belly in and up, and relax your shoulders down your back. Try to keep your upper body directly in between your legs, not reaching forward or backward.
Stay for 5 breaths.
To come out of the pose, inhale and straighten your legs. Exhale, step to the top of your mat, or turn your feet towards the back of your back to do the other side.
MODIFICATIONS
If you find if difficult to stay balanced, decrease the distance between your feet to give you more stability.
If you find it challenging to support yourself in this pose, you can place a chair underneath your front thigh and gently lower your thigh over the seat of the chair.
Deepen the pose by bending down further in your front knee, until your thigh is parallel with your mat.
CONTRAINDICATIONS AND CAUTIONS
If you have any neck problems, keep your gaze to the side of the mat instead of looking over your front fingertips.
COMMON MISTAKES
Leaning Too Far Forward or Back
There is a tendency to reach the upper body too far forward over the front leg, or lean the body back towards the back leg. Try to keep your shoulders stacked directly over your hips, with your weight right in the centre between both legs.
Incorrect Hip Placement
Make sure you notice the difference in hip placement in Warrior II pose versus Warrior I pose. In Warrior I, the hip bones are pointing directly to the top of your mat. In Warrior II, your hip bones point to the side of your mat in an open position.
Back Arm Droops Down
Look back at your rear arm to make sure it's not drooping down. Both arms should be parallel with the floor. Feel a sensation of opposite energy reaching out through both hands - your front fingertips reaching to the top of your mat, and your back fingertips reaching to the back of your mat.
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