Virabhadrasana II (Warrior II) is a hip opener common to most beginning yoga classes. This pose can present difficulties at first, but through practice and a better understanding of the fundamentals, it becomes easier. It’s important to master the basic standing poses so the body and mind can be ready for more advanced work. Vira II can strengthen and tone the leg muscles, relieve leg cramps, and also strengthen the back and abdominal organs. So here’s how we do it:
- From Tadasana, step your feet 4 to 4 1/2 feet apart. Turn your right foot 90 degrees, so the toes point to the short end of your mat. This is your front foot. Turn your left (back) foot in, so the toes are pointed in slightly. Make sure your front heel is intersecting the arch of your back foot.
- On an inhale, raise your arms up to a “T” position. Stretch out through your fingertips and engage your back muscles instead of your shoulders to keep your arms lifted.
- As you exhale, bend into your front knee so it’s over the ankle. Keep that knee rolling towards the pinky toe. Don’t allow it to drift in, or you may injure your knee. Ultimately, the thigh is parallel to the floor, but this takes time.
- Gaze out over your front fingertips and breathe.
- After 8-10 breaths, switch sides, resting the arms if needed.
The biggest problem students have with this pose is when the front quadriceps burn out. There are two suggestions that may solve this. One is to take a wider stance. Most people stand with their feet too close together. Although it may seem counter-intuitive, a wider stance can make this pose easier, because then you can “sit down” into the front hip and let your bone structure support you.
The second tip is to redirect your energy. When you bend into the front knee check to make sure your shoulders stay over your hips. You shouldn’t be leaning into your front hand and leg. That’s just more weight for the front quads to deal with! Instead, think about pulling back on your back hand. Also, push into your front heel and use that pressure to roll weight to the outer edge of your back foot. This should help balance you so now, instead of all your energy spilling forward, it is centered over your hips.
