Warrior II

Warrior II (Virabhadrasana II)

Virabhadra: Warrior

Purpose

Warrior II is a great pose for strengthening the legs, opening the hips and creating power in the upper body. Virabhadra was a great warrior created by Shiva from a lock of his hair to lead his army to war in revenge of the death of his loved one.

 

Benefits

The open hip position in Warrior II develops great leg strength while encouraging the hips to open. Its powerful position challenges the legs, but creates a freedom in the hips and chest. Our core muscles are engaged, while arms reach wide, bringing vitality and tone to shoulders and upper body. Runners, rowers, horse riders all benefit from this great opportunity to open the body and find freedom.

Drishti

Eye level.


Key alignment points

  • Press soles of the feet into the earth

  • Position rear foot at an angle that takes pressure off the knee, 45-90 degrees

  • Both inner thighs rotate away from each other while the hips open

  • Front ankle, knee and hip on the one line

  • Arms in line with shoulders, laterally rotating so the biceps spin upwards

  • Scapula depressed

  • Chest facing to the side, not forward facing

  • Core muscles engaged

Mental focus

Powerful mental focus, drawing deep breaths into the lungs to fuel the pose.

 

Example dialogue

Coming from Warrior I “Inhale straighten the front leg, exhale, open your arms and hips to Warrior II. Press down through your feet, lifting both inner arches and plug your heels into the mat. Check your front knee is directly over your ankle to the baby toe side of the foot, and squeeze both thighs strong! Rotate your inner thighs towards the sky and sink your hips towards the earth. With your pelvis neutral – reach your spine up to the roof – take your arms wide and draw both scapula towards the midline of your back. Bandha in, breathe.” 

 

Basic physical assists

  • Ground the rear foot and lift the inner arch

  • Check front knee over ankle, and staying correctly aligned towards the baby toe

  • Fist to the belly to encourage uddiyana bandha

  • Rotate inner thighs away from each other

  • Inspire arms to reach away from each other, drawing shoulders down the back

Common mistakes

  • Feet inactive, with arches of feet flat

  • Front knee caving in placing pressure through medial knee

  • Back knee bent

  • No movement from the rear hip towards the back – not opening

  • Belly switched off, compressing lower back region

  • Shoulders up around the ears

  • Back arm dropping

Modifications

  • Encourage shorter stance for more stability and to help with correct alignment

  • Hands to heart, or hips if any shoulder/neck conditions that are becoming aggravated, and to relax the shoulders