Flow Study: Warrior II
Yoga Off East instructor Penelope H. demos Warrior II.
Virabhadrasana II, or Warrior II, is named for Virabhadra, a manifestation of the Hindu god Shiva. Virabhadra is described as having burning eyes focused on his target, fiery hair, and a cache of weapons. In Sanskrit, vira means hero; bhadra means blessing or friend.
Warrior II is a full-body, standing yoga pose that can strengthen your legs, improve your posture, and open the chest and hips. Build this fierce pose into your practice to build courage, steadfastness, and physical strength.
How to Do Warrior II
Start in a wide stance, facing the long edge of your mat.
Turn the toes of your right foot towards the front edge of your mat and bend your front knee deeply as you raise your arms. Your back foot will remain parallel with the short edge of the mat.
Check your alignment:
If you were to draw a line from the heel of your front foot, it would bisect the arch of your back foot.
Your front knee should be over the front ankle, not extending past it.
Gently press your pinky fingers back to lift your heart.
Extend the gaze past the tips of your right hand’s fingertips.
Hold the pose for three to five breaths.
Repeat the pose on the opposite side.
Tips for Deepening and Extending Warrior II
Practice holding the pose for longer periods of time, extending to eight or more breaths per side. Focus the breath to ground you when the pose starts to feel challenging.
Build this pose into your flow practice by adding postures such as Peaceful Warrior or Half Moon.
When you’re feeling stressed or distracted, use this pose to build energy and focus. When you’re nervous about an upcoming challenge, practice Warrior II to channel your inner courage and strength.
Warrior II Journaling
After practicing Warrior II, either on its own or as part of a longer practice, get out a journal and a pen. Set a timer for ten minutes and answer these questions :
What do I need courage for at this time in my life?
When have I shown courage in the past, and what did I learn from that experience?
What animal or part of the natural world symbolizes strength for me (a towering oak tree, a lion)? What characteristics do I share with this animal or part of the natural world?