Warrior II - Virabhadrasana II

Warrior II pose is considered one of the most empowering poses of the hatha yoga sequencing. It increases confidence, stamina, overall balance in the body and strengthens the legs.
​
1. Start in Tadasana (mountain pose).
2. Take a wide step back with the left foot and position it at approx. 45-60 degrees angle.
3. Open and lengthen the arms wide, to either side of the body, shoulders in line with one another and the pelvis in neutral position. Keep the arms long and straight, palms facing downward.
4. Bend the right knee to be in line with your right ankle and keep the foot firm on the mat at a 90-degree angle.
5. Turn the head to face the right hand and focus on your right middle finger.
6. Engage the core.
Physical benefits:
Stretches and tones the legs
Improves balance overall and on the feet
Tones the abdomen
Improves posture
Stretches the arms and shoulder blades
Strengthens the ankles
Stretches the groin
 
Mental benefits:
Empowering effect
Confidence booster
Helps improve concentration and focus
 
Contraindications: (consult this pose with your general medical practitioner if you have the following)
Ankle or knee injury
Lower back discomfort and injury
Neck injury or discomfort (don’t turn the head towards the hand, keep neck straight instead)
CONTINUATION POSE:

REVERSE WARRIOR 

1. From Virabhadrasana II (warrior II) on the right leg, turn the right palm upwards.
2. Raise the right arm and take it back, slightly opening the chest and hips.
3. Bring the left hand on the back of the left thigh.
4. Keep the right arm long. 
5. Gaze to your right hand. 

Physical benefits:
Stretches and tones the legs
Improves balance overall and on the feet
Tones the abdomen
Improves posture
Stretches the arms and shoulder blades
Strengthens the ankles
Stretches the groin
Stretches the sides of the upper body
Improves flexibility of the spine
 
Therapeutic benefits:
Empowering effect
Confidence booster
Helps improve concentration and focus
 
Contraindications: (consult this pose with your general medical practitioner if you have the following)
Ankle or knee injury
Lower back discomfort and injury
Neck injury or discomfort (don’t turn the head towards the hand, keep neck straight instead)