Yoga Pose Spotlight: Warrior II (Virabhadrasana II)

Since I began losing weight nearly a year ago, there has been one aspect of my exercise routine that has remained constant throughout. That one aspect is my yoga practice. Not only does it strengthen your muscles and increase their flexibility, it aids in weight loss, digestion and helps to calm the mind and spirit. I fell so passionately in love with this practice that it led to my decision to become a certified group fitness instructor. (which I completed this weekend...yay!) I want to share my joy and passion for yoga while helping other find the same joys and benefits of the great practice yoga.

This post will focus on Warrior II pose. The Sanskrit name for this pose is Virabhadrasana II

Benefits:

Strengthen the quadriceps, as well as the muscles in the arms and the core.

Instructions:
1. Stand in tadasana, mountain pose, and walk or jump your feet out about 3 1/2 to 4 feet apart.

2. Turn your right foot out to the right side. Your left foot should remain in the forward position. The heel of your right foot and the arch of your left foot should be in alignment.

3. Bend your right leg. Your right thigh should be parallel to the floor. Be careful not to let your knee shoot over your toe. Your left leg remains straight.

4. Keep your hips square; do not let them roll forward, compromising your alignment. Your spine should be straight and there should be no tilt in your pelvis.

5. Bring your arms out to a tee. The right arm is over your right leg and the left arm behind. Be sure to keep your shoulders relaxed, back and down

6. Draw the belly button in toward your spine. Tighten your core.

7. Reach out through your finger tips.

8. Your gaze, or drishti, is forward over the middle finger on the right hand.

9. Engage the triceps which will support your arms. Engage the quadriceps to support your legs.

10. Hold the pose for at least five breaths.

Repeat the asana on the left side.

Beginners: Make sure the right knee stays tracked over the middle toe of the right foot. Don’t allow the knee to extend over to the left.

Advanced: Try to hold the pose for ten breaths.

Namaste!