Feel Good Yoga Victoria Logo

Warrior Two Yoga Pose – Virabhadrasana Two

warrior 2 - Virabhadrasana Two

Virabhadrasana Two

[veer-ah-bah-DRAHS-anna]

Vira means hero or brave. Bhadra means virtuous. The fearless warrior Virabhadra was said to have defeated his enemies with his thousand arms. Here, the warrior is preparing for battle. While practicing this pose, feel your warrior strength and determination gathering within. Everyone has this warrior strength! Yoga just makes us more aware of it.

Benefits of Warrior 2

  • Strengthens the lower body and realigns the shoulders and hips.
  • Builds strength and determination.
  • Beneficial for clients suffering from osteoporosis as it is weight-bearing, opens the chest and strengthens the spine.

Contraindications

  • Modifications might be necessary for those who suffer from leg, knee, ankle, or foot pain.
  • Recently suffered a stroke or a heart attack.

Step-by-Step

  • Prepare for Warrior II by standing in Mountain pose. Take a large step, back with your left foot into warrior stance. Your feet should be one leg distance apart plus one foot.
  • Your front foot is parallel to the edges of the mat lengthwise. Your back foot is turned out so the outside edge of the foot is almost parallel to the back of the mat with the toes on a slight angle forward.
  • Ensure that the knee of the back leg stays in neutral and is facing the same direction as your toes.
  • Engage your Bandhas (Mulabandha and Uddiyanabandha) to provide support for your lower back.
  • Feel the spine balanced right in between your feet.
  • Bend the front knee and make sure that it stays in line with the ankle, but does not extend over it.
  • Make sure your knee does not collapse inward as this puts pressure on the medial ligaments of the knee.
  • Bring your arms and hands up to shoulder height, making sure they are level and not higher than your shoulders.
  • Relax your shoulders away from your ears and allow the shoulder-blades to slide down into your back pockets. If it feels difficult to relax your shoulders, turn the palms up and bend your elbows. Keep your shoulders relaxed and reach the arms outward again.
  • Make sure the hips stay in a comfortable position. Do not attempt to square the hips to the side.
  • If it feels comfortable, lengthen the back of the neck and rotate your head so the nose is in line with the middle finger of your front hand.
  • Release your arms to your sides. Straighten your front knee and move the back foot up to meet the front in mountain pose.

Preparatory Poses

Counter Poses

warrior 2 yoga pose