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 with your legs wide apart on the long side of the mat
2. Keep your back straight, bring shoulder blades together and keep your pelvis neutral (in vertical alignment to the body)
3. Turn the right foot to a 90 degrees angle towards the small edge of the mat
4. Rotate the left foot inward, to a 45 degree angle
5. Inhale and bring your arms to either side of the body, straight and in vertical alignment to the torso
6. Exhale and bend the right knee (ensure you can still see your right toes) and sink in deeper, bringing your pelvic area down towards the mat
7. Inhale and turn your neck gently and look at your right middle finger
8. Stay in this pose for a few deep breaths and then gently turn your neck back to centre, bring the right foot in, parallel to the left foot and release arms.
9. Continue with the same sequence on the left foot

 
Ensure you continue to breathe deeply in this pose, focus on your breathing to take you deeper in the pose.
 
Restorative option:
If you have any injuries to your legs, especially your knees or ankles and find it difficult to balance in this pose, you can use a high chair to rest your pelvic area on.
 
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 Warrior II on the right leg, turn your right palm towards the ceiling 
2. Inhale and bring it all the way up towards the ceiling and look the right hand, gently flexing the neck, keeping your alignment. 
3. At the same time, and drop the left hand towards and on to the left leg.

 Take a few deep breaths in this pose, and then gently release. 

*To release this pose, bring your torso toward the centre and the right arm towards the righ balance yourself and extend the right leg.
Bring arms down on either side of the body, extend the right leg and bring the right foot in, parallel to the left foot.
Continue with the same sequence on the left foot, starting with Warrior II and then Reverse Warrior
 
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
 
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)