Warrior II Pose | Virabhadrasana II

Warrior II Pose Instructions

1. Start in mountain pose, step to the side with your left foot and rotate it out, to a 90-degree angle.
2. Bend your left knee, keeping it in line with the ankle.
3. Rotate your head to the left, bring the arms up to shoulder height, and keep them parallel to the floor, with the palms facing down.
4. Hold the pose for 30 seconds to 1 minute, reverse the feet and repeat.

Mindfulness Practice

Firm your thighs, keep the heels aligned, and bend your left knee until your thigh is as close to parallel to the floor as possible. Raise your arms, reach them out to the sides and widen the shoulder blades. Maintain your torso straight and long, with the shoulders over your pelvis and the tailbone pressed toward the pubis, and look out and over your left fingers.

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Virabhadrasana II Benefits

The Virabhadrasana II stretches the shoulders, chest, and groins, and strengthens the legs and ankles. This pose stimulates the abdominal organs and improves your balance and endurance.

Contraindications

Knee, hip or neck injury, and high blood pressure.

Preparatory, Complementary and Follow-Up Poses

Start in mountain pose or downward facing dog and then progress to warrior II pose. Follow-up with warrior I pose.

Related Yoga Poses

Try these other yoga poses to relax and relieve stress and tension:
Seated side bend
Low lunge pose
Extended puppy pose
Warrior I pose