Virbhadrasana II : Warrior Pose II

Vrbhadrasana II - Warrior Pose II is a useful and excellent exercise for strengthening and stretching the legs, ankles, shoulders and arms. This pose, expands your chest, thus helping you to breathe more deeply. You can increase your strength and stamina by practicing this pose regularly. Do not rotate forward the hip of your back leg.The arms, shoulders, hips and legs should all lie in the same plane. Your lower body should feel grounded in the pose.

Virbhadrasana II : Warrior Pose II - Detailed Description

  1. Start with the Mountain Pose.
  2. Jump or walk so that your feet are around four feet apart.
  3. Inhale and raise both arms parallel to the floor, turn your head to the left, turn your left foot 90 degrees and right foot about 45 degrees.
  4. Exhale and bend your left knee (trying to keep the knee just above the ankle, it can be before the ankle but don't let the knee go away from the ankle). Keep the hips in the same angle (180 degrees) as for the arms. Stay in this position for 30 seconds to one minute breathing normally.
  5. Inhale straighten your knee and exhale hands down and come back to the mountain posture.
  • Strengthens and stretches the legs and ankles
  • Stretches the groins, chest and lungs, shoulders
  • Stimulates abdominal organs
  • Increases stamina
  • Relieves backaches, especially through second trimester of pregnancy
  • Therapeutic for carpal tunnel syndrome, flat feet, infertility, osteoporosis, and sciatica

Tips and Help:

  • If you suffer from shoulder or neck problems, do not perform this yoga pose.
  • Neck problems: Don't turn your head to look over the front hand; continue to look straight ahead with both sides of the neck lengthened evenly.

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