Standing Poses

Virabhadrasana II (Warrior Pose II)

Level: All levels
Category: Standing Pose, Twist

Vira = hero. Virabhadra = the name of a warrior who was created by the Hindu god Shiva, lord of destruction and patron of yogis, out of a clump of his own hair.

Organizing the pose

• Come into Tadasana (Mountain Pose).
• Inhale and step or hop the feet out into Utthita Hasta Padasana (Extended Hands and Feet Pose). Step the feet wider apart.
• Roll the back leg in and spin the heel out until the pelvis turns slightly to face the other foot. Note that the hips are not fully squared in this pose, unlike in Utthita Parshvakonasana (Extended Side Angle Pose).
• Turn the front leg out.
• Exhale and bend the front leg to take it out to a right angle, keeping the trunk fully vertically, the chest lifted and open. The thigh bone should be parallel to the floor and the shin should be vertical. Do not take the knee past the ankle, as this puts undue pressure on the joint.
• Hold the position for several breaths.
• Return to Utthita Hasta Padasana (Extended Hands and Feet Pose).
• Repeat on the second side.

Practice Points

• Ground down through the big toe mound of the front foot and draw the shin up.
• Reach the front thigh out of the hip, keeping, the thigh, the knee and the foot all facing the same direction.
• Press into the back heel and stretch the leg up into the chest.
• Roll the tailbone towards the pubic bone and soften the lower abdomen.
• Lift the upper abdomen.
• Reach into the back arm and leg and turn the chest towards the back wrist.
• Spread the thighs away from each other.
• Soften the shoulders.