Warrior Two - Virabhadrasana 2

Did you know?  That the Warrior poses were not present in the classical Hatha Yoga systems such as Satyananda and Sivananda.  It is said that it was Iyengar that developed the poses for the Western needs and appetite for poses!  So here’s an alignment focused Warrior 2, inspired by the Iyengar system.

Benefits: This pose expands the chest, improving breathing capacity. It strengthens
the legs and relieves lower backache for everybody but especially for women later on in their pregnancies.

Step by Step Instructions:

Begin by standing in tadasana.
In this pose I demonstrate jumping, but if you are pregnant or menstruating it is best to step the feet apart.

Inhale, cross your arms in front of your chest and bend your knees.

Exhale and step or jump your feet about 4ft apart, bringing your arms to
shoulder height and your palms facing the floor
.

Exhale; turn your right foot out to ninety degrees and your left foot in slightly.

Bend your right knee until your right thigh and calf form a right angle.

Turn your head to look over your right fingertips.

Keep your weight into your right heel rather than the ball of the foot.

Roll your right ischium bone underneath you until it is in line with the
middle of the right knee. This will make sure your right knee is in line with your second toe.

Keep pressing your back foot into the floor and stack your spine directly above your pelvis.

Your left hip and left armpit should be in a straight line so that you are
not leaning forward in the pose.

Lengthen your sacrum and roll your pubic bone up towards your navel.

Inhale and straighten your right leg. Exhale and turn your feet to
parallel.

Inhale; turn your left foot out to ninety degrees and your right foot in slightly.

Turn your head to look over your left fingertips.

Exhale and bend your left knee until your left thigh and calf form a right angle.

Breathe deeply.

Keep your eyes, throat and face soft.

Roll your left ischium bone underneath you until it is in line with the middle of the left knee.

Keep pressing your back foot into the floor and stacking your spine
directly above your pelvis. Have your right hip and right armpit in
a straight line so that you are not leaning forward in the pose

Stretch your fingertips away from one another and descend your scapula toward your sacrum.

Inhale and straighten your left leg. Exhale and turn your feet to parallel.

Cross your arms in front and step or jump your feet back together, coming
to stand in
tadasana with your arms at your sides.

Everything Else:

Level: 2
Props required: Not Required
Movement Type: Standing
Sub Movement Type-A: Hips
Sub Movement Type-B: Strengthening
Main Anatomical Focus: Legs
Secondary Anatomical Focus: Groins
Physiological Focus: Circulatory System, Reproductive System, Respiratory System

Therapeutic Focus: Lower Backache

Contraindications:If you suffer from High Blood Pressure practise this movement with your hands on you hips. If you have, neck problems look straight ahead.

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