Warrior II

Warrior II Pose, or Virabhadrasana II in Sanskrit, is one of the most iconic standing poses in yoga. It cultivates strength, stability, and concentration while opening the hips and chest.

How to Perform

1. Start Standing: Begin in Mountain Pose. Step or jump your feet about 4 feet apart, arms extended to the sides parallel to the floor, palms facing down.
2. Turn Your Feet: Turn your right foot out 90 degrees and your left foot slightly inward. Your right heel should align with the arch of your left foot.
3. Bend Your Front Knee: On an exhale, bend your right knee over your right ankle, bringing your thigh as close to parallel with the floor as possible. Keep your knee aligned with your second toe.
4. Extend Your Arms: Reach strongly through both arms, keeping your shoulders stacked over your hips. Feel the energy extending from fingertip to fingertip.
5. Turn Your Gaze: Turn your head to the right and gaze over your right fingertips. Keep your chin parallel to the floor.
6. Engage Your Core: Draw your navel gently toward your spine. Keep your torso centered between your legs — don't lean forward.
7. Ground Down: Press firmly through the outer edge of your back foot. Feel your connection to the earth through both feet.
8. Hold for 5-10 breaths, then straighten your front leg and switch sides.

Benefits

• Strengthens the legs, ankles, and feet
• Opens the hips, chest, and shoulders
• Builds stamina and endurance
• Improves concentration and focus
• Stimulates abdominal organs

Warrior II teaches us to stand strong and open at the same time — a powerful combination on and off the mat.

Namaste,
Andrea Borghi
Green Yoga Inc