Warrior 2

Virabhadrasana 2

• Stand with the feet wider than shoulder width apart and keep the legs straight.
• Turn the right foot out to the right 90 degrees and left foot in 45 to 60 degrees.
• Roll the right thigh outward, so that the center of the right knee cap is in line with the center of the right ankle.
• Rotate the torso to the right and square the hips.
• Raise the arms out to the sides at shoulder height.
• Bend the right knee over the right ankle, so that the shin is perpendicular to the floor. Work towards having the thigh parallel to the floor.
• Keep the sides of the torso equally long and the shoulders directly over the hips.
• Turn the head to the right to gaze along the right hand.
• Stay in this pose for up to 1 minute.
• To release, press the back heel into the floor and straighten the bent knee. Relax the arms beside the body.
• Reverse the feet and repeat for the same length of time to the left.
• Practice up to 5 rounds.

Breathing

• Inhale while raising the arms.
• Exhale while bending the front knee.
• Breathe naturally while holding the pose.
• Inhale while straightening the leg.
• Exhale while releasing the arms to beside the body.

Awareness

• On the stability in the legs.
• Keeping the sides of the torso equally long and the shoulders directly over the hips.
• Synchronizing the movement with the breath.
• Manipura chakra.

Contraindications

• Diarrhea.
• High or low blood pressure.

Benefits

• Strengthens and stretches the legs and ankles.
• Stretches the groins, chest, lungs and shoulders.
• Stimulates abdominal organs.
• Increases stamina.
• Relieves backaches.