Yoga: Virabhadrasana II (Warrior II Pose) - how to perform

 


Virabhadrasana II, or Warrior II Pose, is a powerful standing yoga posture that builds strength, flexibility, and focus. Named after the mythical warrior Virabhadra, this pose embodies courage and determination. It is widely practiced in yoga to enhance balance, stamina, and body awareness.

How to Perform Virabhadrasana II

  1. Starting Position: Begin in Tadasana (Mountain Pose). Step your feet about 3 to 4 feet apart.
  2. Foot Alignment: Turn your right foot out 90 degrees and your left foot slightly inward (about 15 degrees). Align the right heel with the arch of the left foot.
  3. Bend the Knee: Bend your right knee so that it is directly above the ankle, forming a right angle. Ensure the knee does not extend beyond the toes.
  4. Extend the Arms: Raise your arms parallel to the floor, palms facing down. Keep them in line with your shoulders.
  5. Engage the Core: Keep your torso upright, chest open, and shoulders relaxed. Avoid leaning forward or backward.
  6. Gaze Forward: Look over your right fingertips, keeping your face relaxed.
  7. Hold the Pose: Maintain the posture for 30 seconds to 1 minute while breathing deeply.
  8. Repeat on the Other Side: Straighten your right leg, lower your arms, and switch to the left side.

Benefits of Virabhadrasana II

  • Strengthens Muscles: Enhances leg, core, and shoulder strength.
  • Improves Flexibility: Opens up the hips, groin, and shoulders.
  • Boosts Stability & Balance: Encourages better posture and coordination.
  • Enhances Endurance: Builds stamina and mental focus.
  • Stimulates Circulation: Promotes blood flow and energizes the body.
  • Aids in Stress Relief: Encourages mindfulness and reduces anxiety.

Precautions & Contraindications

  • Knee or Hip Issues: Avoid deep bending if you have joint problems.
  • High Blood Pressure: Modify or avoid prolonged holding.
  • Recent Injury: Consult a doctor before practicing if you have injuries in the legs, back, or shoulders.
  • Pregnancy: Practice with caution and use support if needed.
  • Avoid Overarching the Back: Maintain a neutral spine to prevent strain.

Practicing Virabhadrasana II regularly enhances strength, flexibility, and focus while promoting inner resilience.


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