Yoga Pose: Virabhadrasana II (Warrior II)

Vira means warrior, and finds its roots in Indian Mythology

This posture is inspired by the mythological warrior. The body and mind are open, activated, focused and prepared for action.

Painting of a warrior by Bruno García, Galería Altamira

To find your position...
Begin standing in Tadasana (mountain pose), engaging your entire body. Step out (lengthwise on your mat), placing your feet about three to four feet apart. Turn your right foot out 90 degrees, and your left foot in 15 degrees. Align the heel of your right foot with the inner arch of your left foot. As you inhale, extend your arms out to shoulder height (right arm in the direction of your right foot, left arm in the direction of your left heel) and lengthen out from your waste. Exhale and bend your right knee to a right angle, opening your right hip. Keep your left leg straight, with the outside of your foot touching the ground, and your buttocks activated. Lean your torso back slightly toward your left leg so that your spine rises straight out from your centre. Keep your arms stretching away from each other at shoulder height. Turn your head to face your right hand and relax your neck and shoulders. (Note not to turn your entire body towards your forward hand, your belly button remains in line with your pelvis and chest, thus keeping your upper body aligned with the length of your mat as your arms stretch out in either direction).

Finding your stance...
Keep your breath steady and slow, inhaling and exhaling through your nose.
Keep your gaze beyond the right hand. Imagine your left hand stretching into your past, all that you have lived, informing all that you are right now. Your right hand reaching towards the future with joy and anticipation. Focus on opening your chest and your hips as you engage your body centred in the present moment. Keep the pose for at least five breaths if you can. Inhale expanding and lifting, exhale sinking into the earth opening your hips.
On an inhale rise up to release from the pose. Shift your feet so that your left foot is turns out 90 degrees, your right foot turned in 15 degrees; adjust your stance and repeat your warrior on the other side. Stay for an equal number of breaths on each side.

For a variation (and to check the alignment of your posture), perform this pose against a wall. Press your legs, buttocks, back and shoulders into the wall.
Note: This is a strenuous posture, so take it easy. If your knee joints are week, be particularly careful and stop if you feel sore. If you have neck problems don't turn your head to look over your forward hand; instead keep your head neutral with both sides of the neck lengthened evenly.

A few benefits...

This posture tones the spinal muscles and nervous system, and increases stamina. Warrior strengthens and stretches the legs and ankles, and the muscles around the knee joint. It stretches the groin, chest and lungs and shoulders. This posture is great at relieving backaches, in particular through the second trimester of pregnancy. It is therapeutic for carpal tunnel, flat feet, osteoporosis, and sciatica.

On a personal note...
I love doing this pose with the girls, whether they are doing it with me or not. Sometimes I will move into a flowing warrior as I push them on the swings, leaning forward and back as the swing sways me into motion. My positioning is not always perfect, but I find simply bringing myself consciously into the pose makes me more aware... of my breath, of my body, of my (often wandering) mind. When I have the time to engage more fully in the pose, I find I like to keep it for a length of time, allowing my body to begin to quiver as I push myself to my personal edge and move beyond the limitations I may have created in my mind... challenging my nervous system to let go and be free. I also find that as a mama, this pose gives me the courage to shift the worrier that sometimes arises in motherhood, into a warrior who is fearless and patient and kind.

Enjoy the strength and vitality of a warrior!!! Have a fantastic week.