Body/Mind Perspective: Warrior Pose

Posted on January 16, 2010 by


Warrior II or Vira Bhadrasana II – As the name suggests, this posture instills a feeling of fearlessness and inner strength

1)  Stand in with your feet hip distance.   With an exhalation, step or lightly jump your feet 3 1/2 to 4 feet apart. Raise your arms parallel to the floor and reach them actively out to the sides, palms down.

2)  Turn your right foot in slightly to the right and your left foot out to the left 90 degrees. Align the left heel with the right arch. Firm your thighs and turn your left thigh outward so that the center of the left knee cap is in line with the center of the left ankle.

3)  Exhale and bend your left knee over the left ankle, so that the shin is perpendicular to the floor.  If possible, bring the left thigh parallel to the floor. Anchor this movement of the left knee by strengthening the right leg and pressing the outer right edge of the foot firmly to the floor.

4)  Stretch the arms out to the side, parallel to the floor. Don’t lean the torso over the left thigh: Keep the sides of the torso equally long and the shoulders directly over the pelvis. Press the tailbone slightly toward the pubis, keeping your spine in neutral. Turn the head to the left and look out over the fingers.

5)  Stay for 1-2 minutes. Inhale to come up. Reverse the feet and repeat for the same length of time to the left.


* Strengthens and stretches the legs and ankles

* Stretches the groins, chest and lungs, shoulders

* Stimulates abdominal organs

* Increases stamina

* Relieves backaches, especially through second trimester of pregnancy

* Therapeutic for carpal tunnel syndrome, flat feet, infertility, osteoporosis, and sciatica

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