Virabhadrasana II, also known as Warrior II, is a yoga asana (pose) that is named after the fierce warrior, Virabhadra, from Hindu mythology. It is a standing posture that involves stretching and strengthening the legs, hips, and upper body.
In Virabhadrasana II, the practitioner stands with their legs wide apart, one foot facing forward and the other foot perpendicular to it, with arms extended out to the sides, parallel to the floor. This pose is often included in vinyasa and power yoga classes and is considered a foundational pose in many yoga practices.
The pose is often associated with the qualities of strength, stability, and focus, and is said to help practitioners cultivate a sense of groundedness and confidence. It is also considered a pose that promotes openness and expansion, both physically and energetically, particularly in the hips and chest.
Virabhadrasana II is commonly practiced as part of a series of standing poses, and it is often used as a transition between other poses, such as Utthita Trikonasana (Extended Triangle Pose) and Utthita Parsvakonasana (Extended Side Angle Pose).
How To Perform Virabhadrasana 2 (Warrior two)?
Begin in Tadasana (Mountain Pose) at the top of your mat.
Step your left foot back about 3-4 feet, turning it slightly inward.
Bend your right knee so it is directly above your ankle, with your thigh parallel to the ground.
Keep your left leg straight and strong, with your foot turned out slightly to the left.
Raise your arms out to the sides, parallel to the ground, with your palms facing down.
Gaze over your right fingertips.
Sink into your right hip and engage your core muscles to maintain stability.
Hold the pose for 5-10 breaths.
Release by straightening your right leg and lowering your arms.
Repeat on the other side.
It's important to maintain proper alignment in the pose, such as keeping your knee over your ankle and your shoulders relaxed. You can also make adjustments to your stance to find the variation that works best for your body.
Note: The steps are for performing the pose on the right side. When practicing on the left side, switch the position of your feet and gaze over your left fingertips.
Modifications
Use a block or bolster under the bottom hand for support
Place the back heel against a wall for stability
Use a strap to extend the reach of the arms if needed
Adjust the distance between the feet to accommodate for comfort and stability
Benefits
Strengthens the legs, hips, and core muscles
Stretches the hips, groin, and shoulders
Develops focus and balance
Stimulates digestion and circulation
Can help alleviate back pain and sciatica
May help relieve stress and anxiety
Contraindications
Knee or hip injury
High blood pressure
Diarrhea or other digestive issues
Neck or shoulder injury
Heart problems
Pregnancy (unless modified)
Chakras
Root (Muladhara) chakra - grounding and stability in the legs and feet
Sacral (Svadhisthana) chakra - opening the hips and promoting creativity and emotional expression
Solar Plexus (Manipura) chakra - strengthening the core and promoting confidence and willpower
Doshas
Increases Pitta (fire and water) energy in the body through the heating and intense nature of the pose
Balances Vata (air and ether) energy through the grounding and stabilizing effect on the body
May aggravate Kapha (earth and water) energy if practiced excessively, as it can become too grounding and heavy for the body.
History of Virabhadrasana 2 (Warrior two)?
It is a modern asana that has likely evolved from older yoga postures and has been popularized in the 20th century through the practice of modern Hatha yoga. The name "Virabhadrasana" is derived from the name of a mythical warrior, Virabhadra, who is said to have been created by the Hindu god Shiva. The warrior is often depicted with multiple arms, holding weapons such as swords, spears, and shields. The asana is said to embody the strength and determination of this warrior, and is sometimes referred to as "the warrior pose."
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