Learn Yoga with the Warrior II Pose

4 Parts:

What you will need to get started:

Warrior II Step-by-Step:

Variations on this pose:

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The second of the warrior poses is yet another of the Virabhadra. This is the name of a well-known warrior who is himself an incarnation of Shiva. He is described as having a thousand eyes on a thousand heads and a thousand feet. His weapons of choice are a thousand clubs, and he wears a tiger skin.

The benefits of this form of the pose are to strengthen the legs and ankles. The form also stretches the groin, chest area and the shoulders. The pose also helps to stimulate the internal organs in the stomach area and helps to increase your stamina. If you're pregnant and if you can attempt the pose, then there are a number of health benefits to you as well. This pose helps to relieve backache, and this is particularly true if you are in the second trimester of your pregnancy. The Warrior II pose can also help with those who suffer from carpel tunnel syndrome, those with flat feet, and people who suffer from fertility issues, osteoporosis or sciatica.

• You can attempt the pose on any surface, but it is recommended that you use a yoga mat.
  
• Stretchy yoga trousers.
• A baggy shirt or vest to give your arms maximum movement.

1. 1
   Warm up

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   You can follow [[our guide on how to warm up for yoga if you aren't sure how to warm up.

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2. 2
   Stand in Mountain Pose

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   As you breathe out, expand your legs so your feet are around 3-4 feet apart.

   

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3. 3
   Pivot your right foot to the right and pivot your left foot so it is at 90 degrees to your body

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   Ensure your heels are in line with each other. Clench your thighs and turn your left thigh so the centre of your kneecap is lined up with your left ankle.

   

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4. 4
   On your next exhalation, bend your right knee so it is over the right ankle

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   This should make the shin lie perpendicular to the floor. If you can, try to keep your right thigh parallel to the floor but don't try to force it if you lack the flexibility. Press your left heel firmly into the floor in order to strengthen this pose and help you keep your balance while you attempt it.

   

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5. 5
   Lift your arms up so they lie parallel to the floor and push them out to the sides, making sure your shoulder blades are wide and with the palms of your hands facing towards the floor.

   

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6. 6
   Stretch out your arms so they are away from the space between your shoulder blades

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   This should mean they are now running parallel to the floor. Do not try to lean your chest over your thigh; instead, keep the sides of your chest as equal as possible and try to keep your shoulders directly above your pelvis. Clench your coccyx slightly so it moves towards the pubis. Then turn your head to the left so you can look out at your fingers.

   

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7. 7
   Stay in this pose for at least 30 seconds to a minute depending on your experience with the pose

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   Then, breathe in and rise up out of the pose slowly, reversing your feet so you now face the other direction. Then, repeat the pose again for the same amount of time on the other foot.

   

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8. 8
   Remember to cool down

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   You can reference our guide on how to cool down after yoga.

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• If you are having a little trouble keeping your balance while attempting this pose, you can try putting a folding chair on the outside of your left leg. Make sure the front edge of the chair's seat is facing towards you. When you bend your knee to enter the pose, slide the chair so the edge of the seat is underneath your thigh, which will help you to maintain balance. However, if you are a tall yogi or yogini attempting this pose, then you may need to raise the height of the chair with a blanket or something else to keep the chair stable. Once you have completed the pose with the left leg, switch the chair to your right leg and repeat until you are more confident with the pose.
• Once you are confident with the initial form of this pose, you can modify it so it's harder for you. If you want to make your arms stronger, you can turn your hands and inner elbows so they are facing the ceiling while still pulling your shoulders further down your back. Next, while still keeping your arms turned towards the ceiling, slowly turn your wrists so they face the floor.
• To add variety to this pose you can lean your chest to the left while in the position and tilt your arms so they now lie parallel to the top part of the shoulders. This will stretch the left side of your chest. Switch sides and do the same to stretch the right side of the chest.

If you have problems with any of the steps in this article, please ask a question for more help, or post in the comments section below.

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