Warrior 2 — Expanding in All Directions
(veer-uh-buh-DRAHS-uh-nuh)
Virabhadra is the name of a tall, dark and fierce deity, depicted with a thousand arms, flaming hair and eyes, and wearing a garland of skulls. She represents patience, persistence and ultimately expansion. Practicing this pose helps to build strength, stability and stamina in the body, mind and spirit. Find your gaze, set your intention and ride the waves of your breath to find your flow and be open to expand in all directions in this most peaceful warrior pose.
Benefits
Strengthens and stretches the legs and ankles
Stretches the groins, chest and lungs, shoulders
Stimulates abdominal organs
Increases stamina
Relieves backaches, especially through second trimester of pregnancy
Therapeutic for carpal tunnel syndrome, flat feet, infertility, osteoporosis, and sciatica
– Benefits from Yoga Journal
Directions
Start in Tadasana (Mountain Pose) and step your left foot back so your feet are about 3-4 feet apart. Front heel in line with the arch of the back foot.
Bend your right knee over your ankle keeping your right toes facing forward while keeping your back leg straight and left foot angled at 90 degrees. Draw your arms out and gaze over your right middle finger and left arm reaching back behind you, palms facing down.
Feel the strength and length you are creating in your legs, arms and torso.
To release the pose, step back to Mountain Pose and repeat on opposite side.
Variations
Direct the front knee above the front heel
Hips level
Pelvis neutral
Shoulder blades back and down
Energy up through the spine and out from the heart through the fingertips
Press through the feet to release
Modifications
Less of a bend of the knee in the front leg
Hands to hips
If you have difficulty supporting yourself in this pose, position a metal folding chair outside your left leg, with the front edge of the chair seat facing you. As you bend the left knee to come into the pose, slide the front edge of the seat under your left thigh (taller students may need to build up the height of the chair seat with a thickly folded blanket). Repeat with the right leg bent.
Practice Warrior II with us at the Storm(s) online, in studio or outdoors.
