Virabhadrasana II | Shades of Yoga | Yoga Teacher Training Bali

Virabhadrasana II , Warrior 2 is one of those poses that form the base of many yoga vinyasa classes. It is a strong standing yoga posture and one of the foundation poses in our Yoga Standing family of postures and therefore a vital link in our yoga practice.

Warrior 2 also shares the same hip alignment position, meaning a hip facing the side as oppose to hips facing the front of a classroom. So similar yoga poses such as Trikonasana; Triangle pose, Uthita Parsvakonasana; Extended Side Angle pose, Ardha Chandrasekhar; Half Moon pose share the same position of the hips.

 Yoga Teacher Training Bali

How to perform Warrior 2, Virabhadrasana 2:

  • Stand in Tadasana; Mountain Pose. On your exhalation, step your feet a comfortable distance Lift your arms parallel to the floor and reach them actively out to your sides shoulder height. Your palms facing down, shoulders as relaxed as possible.
  • Turn your right foot out to the right and your left foot out to the left. Your left heel and right heel can form a straight line between them. Keep your thighs active by drawing your knee-caps up towards your hips. Bend your right knee as far as is comfortable. Your shin is now perpendicular to your mat. Do not bend to a 90 degree or more. Keep your right knee on top of your right ankle.
  • Exhale and maintain a long and straight left leg. Do not over extend your left knee. Keep it straight but do not force it.
  • Stretch your arms away from the center of your chest. Like you were drawing your shoulder blades Keep your torso over your hips. Draw your tailbone long as if you had a long tail reaching to the floor beneath you. Turn your head to the right and look out over the fingers of your right hand.
  • Breathe as you hold your Warrior 2 steady and comfortable in the challenge the pose offers.

Poses to prepare for Warrior 2:

  • Triangle pose
  • Tree pose

Benefits Warrior 2:

  • Strengthens ankles, knees and hips.
  • Strengthens Leg and hip muscles.
  • Opens chest and lungs.
  • Builds endurance and will power.