VĪRABHADRĀSANA 2 (WARRIOR 2 POSE)
- Stand straight with your feet together, in tāḍāsana
- Step your right foot back about 4 feet
- Turn your foot out 45 degree to the side
- Bend your left knee at a 90 degree angle
- Keep the hips and torso facing to the side
- Raise your arms up at shoulder level and reach out
- Stay for 5 breaths
Start by standing straight with the feet together, in tāḍāsana. Then step your right foot back around 4 feet. Place the foot flat on the floor at a 45 degree angle. Your left toes will be facing to the front. Ensure that the heels are aligned with eachother, and then bend your left knee at a 90 degree angle, keeping the knee over the ankle. Keep the right leg straight by engaging the thigh, lifting the knee cap up, and pressing the outer edge of the foot into the mat. Here you can imagine stretching both groins away from each other; the right one stretching back to the right, and the left one stretching forward to the left. Turn both knees and thighs outward and away from each other, broadening the pelvis. Tuck your tailbone under and keep the belly in. Lift the chest up and lengthen the torso away from the pelvis. Raise your arms up at shoulder level, keeping the shoulders away from the ears, and reach out to either side with your arms. Keep the arms parallel to the floor and fully engaged. Now turn your head to the left and look at your finger tips. It is recommended to stay here for at least five deep breaths. Then repeat the same on the other side.
As a variation to this posture you can also keep the palms together at the heart centre. This will be a gentler option as the arms will not get as tired. You can also look to the side rather than forward at your finger tips.
One of the benefits of this posture is that it is strengthening the legs. In particular the thighs, the knees and the ankles, as the back leg is fully engaged during the post. It also strengthens the arms and upper back, as it requires a great amount of effort to hold the arms open to the side. It opens the hips and stretches the groins. It helps in building internal strength and energy.
The contraindications for this pose are knee injuries, hip injuries and neck injuries.
- Strengthens the thighs, knees and ankles
- Strengthens the upper back, shoulder and arms
- Stretches the abdomen, chest and groin
- Energies and builds emotional strength
- High blood pressure / Knee, hip or neck injuries
- Tones the quadriceps femoris
- Tones trapezius muscle
- Stretches thigh adductor
- Stretches groin