Virabhadrasasana II | Krijger II Houding | Warrior II Pose

  • Stretches shoulders, chest & hips

  • Strengthens legs & ankles

 

Contraindications
  • -

GETTING INTO THE POSE
  • From tadasana take a big step back with the left foot and turn the toes to the long side of the mat. The heels are in line with each other.

  • Legs are active, pull the kneecaps up.

  • Open the hips and chest to the long side of the mat.

  • Tilt the sitting bones towards the mat to make space in the lower back and feel the abdominal muscles activating.

  • Inhale: Extend the arms and bring them in a straight line at shoulder height with the palms facing down, shoulders away from the ears.

  • Exhale: bend the front knee until it is above the ankle. If the knee goes over the ankle, make the step a little bigger, if the knee is too far back, make your step a little smaller. Ultimately, the goal is to bring the thigh parallel to the mat.

  • Keep the knee straight above the ankle, in line with the second toe.

  • Back leg is straight and both feet fully in the mat.

  • Open the chest.

  • Gaze towards the front of the mat.

BREATH
  • Inhale: Make length between the back heel and the sitting bones, the sitting bones and the shoulders, and between the left and right hands.

  • Exhale: Use the length you created to get deeper into the pose.

 

- Or -

 

  • Breathe to the chest or belly.

GETTING OUT OF THE POSE
  • Lower the arms and step back into tadasana.

PREPARATORY POSES
SUBSEQUENT POSES
  • Virabhadrasana III | Warrior III pose

REPLACEMENT POSES