Virabhadrasana - Warrior II

In Sanskrit, 'Vira' means hero, 'bhadr' means friend, and āsana means posture, or pose. According to Yoga Journal, Warrior II is "named after of a fierce warrior, an incarnation of Shiva, described as having a thousand heads, a thousand eyes, and a thousand feet, wielding a thousand clubs, and wearing a tiger’s skin."  According to B.K.S. Iyengar, author of 'Light on Yoga', (often referred to as the "Bible of Modern Yoga'),  "through this pose the leg muscles become shapely and stronger.  It relieves cramps in the calf and thigh muscles, and brings elasticity to leg and back muscles while toning abs."

 

Cues:

1. From Downward Facing Dog (if you need cues for downward dog go back to the blog page, it's there too), lift your right leg high.  Point the toe, engage the thigh.

2.  Look up between your hands.  Right foot to right hand. Look back, back foot flat, turned 15-45%. 

3. Right knee over your right foot.  Back leg is strong, foot touching the ground. 

4. Inhale, rise up, out of your waist.  Arms up, overhead.  Biceps by your ears, palms facing together.  Shoulders back and down, away from your ears.  Chest should be facing the sky, chin away from chest.  Bellybutton sucked in towards your spine (Warrior I). 

5. Open your arms,  as if being pulled in two different directions.  Chin in line with your front shoulder.  Shoulders should be down away from your ears.

6. Belly-button sucked towards the spine, tail-bone tucked under.

7. Right knee over  right ankle.  Back leg strong.  Stay here for 3-5 breath cycles. Return to downward dog, repeat on left side.

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