/ Education, Poses, Yoga / By

Warrior II Pose (Virabhadrasana II)

Interesting Fact: Warrior II Pose, or Virabhadrasana II, is named after the fierce warrior Virabhadra, an incarnation of Lord Shiva. This pose symbolizes the strength, focus, and determination of a warrior, embodying both physical and mental resilience.

Benefits of Warrior II Pose

Physical Benefits:

  • Strengthens: Legs, ankles, arms, and shoulders.

  • Stretches: Hips, groins, and chest.

  • Improves: Balance, stability, and stamina.

  • Enhances: Circulation and respiration.

Energetic Benefits:

  • Activates: The Root Chakra (Muladhara) and the Sacral Chakra (Svadhisthana), promoting grounding and creativity.

  • Energizes: The body, fostering a sense of vitality and focus.

Contraindications

  • Avoid if you have recent or chronic injuries to the hips, knees, or shoulders.
  • Those with high blood pressure should practice with caution.
  • Pregnant women should modify the pose or practice with support.

Practice Guide

Dristi (Gaze): Focus on a point over the front hand’s middle finger, maintaining a steady and soft gaze.

Bandhas (Energy Locks):

  • Mula Bandha: Engage the pelvic floor muscles to stabilize the pose.
  • Uddiyana Bandha: Lightly engage the lower abdomen to support the spine.

Mudras (Hand Gestures):

  • Hasta Mudra: Arms extended parallel to the floor, palms facing down.

Steps to Perform the Pose:

Preparation:

  • Begin in Mountain Pose (Tadasana).
  • Step your left foot back about 3-4 feet, turning it out at a 90-degree angle.

Entering the Pose:

  • Bend your right knee over your right ankle, ensuring the knee is aligned with the second toe.
  • Keep your left leg straight and press the outer edge of your left foot firmly into the mat.
  • Square your hips and shoulders to face the side of the mat.

Lifting into Full Pose:

  • On an inhale, raise your arms parallel to the floor, reaching actively through your fingertips.
  • Roll your shoulders back and down, opening your chest.

Maintaining the Pose:

  • Hold the pose for 5-10 breaths, maintaining steady and deep breathing.
  • Keep your gaze soft and focused on a point over your front hand’s middle finger.

Exiting the Pose:

  • On an exhale, lower your arms and straighten your right leg.
  • Step your left foot forward to return to Mountain Pose.
  • Repeat on the opposite side.

Counter Pose:

  • Standing Forward Bend (Uttanasana): Helps to release tension in the back and legs.

Pro Tips:

  • Warm up with poses like Downward-Facing Dog (Adho Mukha Svanasana) and High Lunge (Alanasana) to prepare your body.
  • Use a yoga block under your hands if you have difficulty lifting your chest.
  • Focus on engaging your core and leg muscles to protect your lower back.
Scroll to Top