Warrior Pose II — Virabhadrasana II

Benefits

• Stretches the groins, chest, lungs, shoulders, legs, and ankles
• Stimulates abdominal organs and Increases stamina
• Relieves backaches, especially through the second trimester of pregnancy
• Therapeutic for carpal tunnel syndrome, flat feet, infertility, osteoporosis, and sciatica

How to do

• Stand straight with your legs hip-distance apart and arms on your sides.
• Press the four corners of your feet down, and firm your legs up.
• Turn your right feet out to face the right side of the mat.
• The other feet will turn inward to make a 45-degree angle. Do not twist your body; keep it in the centre, facing the front.
• Go forward on your right knee making a 90-degree angle; make sure your knee doesn’t cross over the toe. Turn your neck right, look right.
• Let the other leg stretch properly. Bring your arms parallel to the floor, stretched wide apart.
• Hold for 10 seconds and repeat on the other side.
• VIDEO

Tips

• To prevent the ribs from flaring out, engage the core and draw the tailbone down towards the mat, which also keeps the lower back long.
• When you bend the left knee to a right angle, bend it very quickly with an expressive exhalation.

Warnings

• Do not practice Warrior II if you have a recent hip, knee, or shoulder injury, or if you are experiencing diarrhea or high blood pressure abdominal surgery recently or if you are pregnant.
• Those with neck injuries should not turn their head to face the front hand.