Virabhadrasana II (Warrior II Pose)
Warrior II is a pose of strength and stamina. Gentler than Warrior I, Warrior II requires slightly less hip mobility and flexibility.
How to Do Warrior II Pose - Virabhadrasana
1. Stand in Mountain Pose (Tadasana - fee together, hands at side, spine erect). Step your right foot back so that you feet are about 4 feet apart, or as wide as it is comfortable.
2. Turn your left foot toward the right about 30 degrees. Your right heal should be in line with the back of the arch and heal of the left foot. Your right knee should be in line with the right ankle. Your left pinky toe should be firmly placed into the matt.
3. Inhale and lift your arms out to the side at shoulder height, parallel to the ground. Palms should face down. Roll your shoulders back and down. Exhale and rotate your head so that you are gazing over your right middle finger into infinity.
4. On your next exhale, bend the right knee so that your knee is in line with your ankle, right thigh parallel to the floor. If this causes pain or discomfort, straighen the leg slightly. Hold this posture as you inhale and exhale slowly five times.
5. Inhale while straightening your right leg. Exhale the arms down to your sides. Walk your feet back together into Tadasana. Repeat to other side.