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Warrior I
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Warrior III
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Easy Sitting
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Pose of the week: Warrior II - Virabhadrasana II

By Ashley Michelle


Warrior II Pose– Virabhadrasana II (Virabhadra = the name of a fierce warrior)


Warrior II has always been a class favourite; you are setting yourself up to feel like a warrior.

Although it can be tricky to find the proper alignment sometimes, one of the most important keys in Warrior II is to give yourself some space.

Walk your feet wide apart, take up space on your mat, reach your arms out long and strong and spread your fingertips nice and wide.



While in a class, or if you want to try this pose at home, here are some things to keep in mind:


  • Begin standing in Mountain Pose. (Tadasana)

  • Step your feet wide apart, inhale and extend your arms up and out to the sides, palms face down, fingers spread wide.

  • Draw your shoulders down your back body away from your ears.

  • Turn your right foot and toes to face forward.

  • Peak down at your feet and bring the left and right heels into alignment with one another. You can also explore what it feels like if you match heel to heel or your right heel to the arch of your back-left foot and heel.

  • Start to gradually bend the front right knee, working with the idea of a 90-degree angle. We are exploring aligning the right knee over the right ankle. Don’t worry if the knee doesn’t come over the ankle, just make sure the knee doesn’t go past the ankle. If that happens just crawl your right toes forward a bit more and take less of a bend in the knee.

  • Breathe deeply throughout the pose. Turn your head to look over the right arm and shoulder

  • Keep the legs and arms active and engaged.

  • You can explore what it feels like to hug the navel in and up.

  • There’s also room to see what it may feel like to draw the tailbone down towards the earth.

  • Keep the eye gaze forward, looking almost through the right fingertips. Don’t forget to smile.

  • Hold this pose for as long as you would like, remembering to not push yourself to see if you can hold it as long as possible. You want to give yourself space and time to come out of the pose slowly. For fun, you can try coming out in reverse order.

  • Practice now on the other side

*YOGI TIP – remember that we practice both sides in yoga to create a sense of balance. You may note that it may also feel different for each side.. It also may feel different each time you come into any yoga pose. Stay present and focus on breath and the sensations you may be feeling inside the body.


Jen Vince demonstrates Warrior II


Possible Physical Benefits


  • Strengthens legs, ankles, groins, chest, shoulders and chest area

  • May increase lung capacity

  • May increase stamina

  • Lengthens the spine

  • Stimulates Digestion



Possible Mental Benefits


  • Can help build focus

  • Can help you develop a sense of willpower

  • Stimulates the mind


Last week: Warrior I - Virabhadrasana I

Next week: Warrior III - Virabhadrasana III

*Photos taken at The Spiritual Spa

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