Warrior II Pose

Warrior II pose or virbhadrasana II is a useful and excellent exercise for strengthening and stretching the legs, ankles, shoulders and arms.



This pose, expands your chest, thus helping you to breathe more deeply. You can increase your strength and stamina by practicing this pose regularly. Do not rotate forward the hip of your back leg.



The arms, shoulders, hips and legs should all lie in the same plane. Your lower body should feel grounded in the pose. Think of your legs as pillars of strength that support your expanding chest and stretching arms.



Keep your neck straight looking forward, if you have any neck problems. Exercise caution with this pose if you have hip or knee problems. Rotating your arms and hands such that your palms and the interiors of the elbows face the ceiling will intensify the stretch to the arms in this pose. If you experience fatigue in your arms, keep them on the hips. Use a wall for support if you cannot balance yourself in this pose.

How it is to be done – standing.

Suitable for – Everybody.

Steps - Actual procedure for that asana.

1. Go to mountain pose.

2. Move your right foot to the right at a distance of 2 to 4 feet.

3. Your right foot should rotate by 90 degrees. Then turn the left foot, making an angle of 45 degrees. Align your right heel with the middle of the left foot. Shoulders and hips should face forward and in the same plane as the legs.

4. Tuck your tailbone under, so as to avoid arching the lower back.

5. Inhale and raise your arms up till the shoulder height and palms facing down.

6. Keep your shoulders relaxed and down but at the back of the ears.

7. Exhale and bend your right knee till it is over your right ankle. Your right knee and the toes should be in the same direction. Your left leg should be straight and the soles of the feet should be in even touch with the floor.

8. Turn your head to the right and gaze out over the fingertips of the right hand.

9. Remain in this pose from 30 to 60 seconds.

10. Release the pose by exhaling while bringing the arms down to the sides and straightening the right leg. Then go back to mountain pose.

11. Repeat steps 2 to 10 for your other side.

Benefits to body parts - Stretches and strengthens the legs, shoulders and arms. Opens the chest, thus improving your deep breathing capacity.

Other benefits - Increases the strength and stamina

Precautions - Hip or knee problems.