Vira wha?

Virabhadra = A legendary warrior, metaphorically fighting self-ignorance
Asana = posture, seat, connection to earth

Benefits

1. Increases stamina

2. Strengthens legs, ankles, core

3.Stretches groin, chest, shoulders

What to Watch Out For

Be careful in this pose if you have an upset stomach, high blood pressure, or neck problems (keep looking straight ahead, rather than beyond your front fingers).

Step by Step

As in all yoga postures, the breath is vital. I’ve written more here on how to breathe yogically.

1. From Warrior I, inhale and rotate your body towards the long edge of your mat, in the direction of your back leg, until your hips are parallel with the long edge of your mat.

2. Exhale and sink your hips down towards the earth as you let your arms settle at shoulder height, palms facing the floor, and your front knee center over your ankle.

3. Inhale, reaching through your fingers and crown. Exhale, and tip your pelvis and pubic bone forward, drawing your belly button in and up a bit to strengthen your core.

4. Check the alignment of your feet, lining the front heel up with the arch or heel of the back foot and keep pressing into the outer edge of your back foot, turning this foot in line with your knee. Engage the muscles in your legs.

5. If you have a strong, injury-free neck, you can turn your head and softly gaze beyond your front fingertips.

6. Keep breathing.

Off The Mat

Like Warrior I, Warrior II encourages us to peacefully battle our inner resistance to self-realization, or realizing the true us. When we can stick it out in this pose, breathing deeply and staying calm despite the challenge to our leg strength, we learn to tap into that true self—the one that stays calm and purposeful in the face of challenges.