Yoga Pose: Warrior 2 (Sanskrit: Virabhadrasana 2)

Warrior 2 is a basic standing pose that offers these benefits:

·       Strengthens the arches, ankles, knees, and thighs,

·       Stretches the hips and shoulders,

·       Broadens the chest,

·       Increases lung capacity,

·       Stimulates digestion and circulation,

·       Enhances muscular endurance,

·       Builds focus,

·       Develops willpower.

How to practice Warrior 2

Start in Mountain Pose facing a long edge of your mat.

Step your feet wide apart, about 3 to 4 feet, and position your feet so they are parallel to each other. Lift your arms up half up so they are parallel to the floor, palms are facing down.

Turn the leg that is closest to the top of the mat out 90 degrees, so the toes are facing the top of the mat. The rotation comes from the hip socket. An option here is to slightly turn your back heel away from you. This may be more comfortable for some students. The front heel intersects with the arch of the back foot, or your heels are in line with each other.  One of these options will feel better in your body.

Inhale and as you exhale, bend the front knee to a 90-degree angle, bringing the knee over the ankle or at a lesser angle, depending on your range of motion. Look down over your knee to see if it is tracking between the 3rd and 4th toe.

Keep your hips level, slightly rotate your ribcage away from your front leg and turn your head to gaze over the front hand.

Keep both feet grounded and ensure the back foot does not roll in or roll out. Release back to Mountain Pose and practice Warrior 2 on the other side.