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Virabhadrasana II – Warrior II.

June 2, 2011
  • Begin in Tadasana
  • Step the feet approximately 4 to 5 feet apart ensuring the feet are in the same line
  • Begin on the right side of the body by turning the right foot out to a 90 degree angle
  • The heel of the right foot should be in line with the inner arch of the left foot
  • Turn the toes of the left foot inwards slightly to the right
  • Keep the upper body facing forward and as upright as possible in the pose
  • On the inhalation raise the arms up to shoulder level
  • On the exhalation bend the right leg to a right angle so that the thigh is parallel to the floor and the shin is perpendicular to the floor
  • The right knee should point in the same direction as the toes of the right foot
  • The right knee should be in line with the right heel
  • Stretch the left leg as much as possible so that it is as straight as possible
  • Consciously push down into the outer edge of the left foot
  • Keep the chest facing forward and upright i.e. no leaning or tilting to the right side
  • Turn the head to face the right and gaze at the fingertips
  • Soften the shoulders down
  • Imagine two people on either side of you gently pulling the hands away from you whilst the spine and chest maintain a straight posture
  • Tuck the tailbone down and under
  • Hold the asana for 3 – 5 breaths as a beginner or 5 – 8 / 8 – 10 breaths as a more advanced practitioner
  • Release the pose on the inhalation by straightening the right leg
  • Drop the arms down on the exhalation
  • Turn the right foot forward
  • Repeat the pose for the same duration of time on the left side.

Counterpose /  Pratikryasana:
Uttanasana or Ardha Uttanasana with the hands against a wall or the back of a chair
Prasarita Padottanasana

Cautions and Modifications:
If encountering or suffering from any shoulder issues, do not raise the arms up to shoulder level. Keep the hands on the hips
For any neck issues, do not turn the head and hold to the side, rather the keep the head facing forward once alignment of the legs has been checked
For any hip ligament, tendon or joint injuries, shorten the distance between the legs and only bend the leg partially if necessary.

Tones, develops and strengthens the leg muscles
Opens and expands the chest facilitating and improving breathing
Reduces fat around the hip area
Tones the abdominal organs
Brings elasticity to the back muscles
Relieves lower backache

Chakra Association:
Muladhara – For grounding.

Remember to always be mindful of your breathing, breathe to relax the body in order execute the pose correctly and to surrender to the pose, relax the body to breathe in order for the asana to work for you.

Om Shanti
Juanita CaprariJuanita Caprari is a certified Yoga teacher and Public Relations Practitioner. She started her Yoga practice in 2002. She has completed two Yoga Teacher Training Courses, the last one through Ananda Kutir Ashram and has been teaching Yoga since January 2007. or visit the website

Model: Jennifer Stephens | Photographer: Angus Maresch




4 Comments leave one →
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