Warrior 2 pose

Virabhadrasana 2

Categories:
Strength, Hip opener, Shoulder opener

The warrior 2 pose works on strengthening the legs, and opening the hips and chest.

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Step by step explanation

The warrior 2 pose can be done by

  1. Start by standing upright with the arms alongside the body.
  2. Take a big step back, with your right leg and point your right foot forward and left foot out to the left side. Try to align your heels.
  3. From here, start to deeply bend your right knee, so that your right thigh is parallel to the ground. Open your right knee and right hip to the right side, while keeping your left leg as straight as possible and opening your left hip out to the left side.
  4. Open and extend your arms out to the sides, reaching your fingertips away from your heart. Keep the arms active while you drop the shoulders down and open the front of your chest.
  5. Turn your head towards your right arm and gaze towards your right fingertips. Try to keep your torso in the middle, staying balanced. Stay here for at least five steady and deep breaths.
  6. When you are ready to come out, release your arms down, straighten your right leg, and step back to the front with both feet together. Change sides and repeat the pose on the left side.
  7. Take a big step back with your left leg and point your left foot forward and right foot out to the right side. Try to align your heels.
  8. From here, start to bend deeply your left knee, so that your left thigh is parallel to the ground. Open your left knee and left hip to the left side, while keeping your right leg as straight as possible and opening your right hip out to the right side.
  9. Open and extend your arms out to the sides, reaching your fingertips away from your heart. Keep the arms active, while you drop the shoulders down and open the front of your chest.
  10. Turn your head towards your left arm and gaze towards your left fingertips. Try again to keep your torso in the middle, staying balanced. Stay here for at least five steady and deep breaths.
  11. When you are ready to come out, release your arms down, straighten your left leg, and step back to the front with both feet together.

Cautions

Read the following cautions to stay safe

  • Do not perform the pose if you have an injury in either the hip, knee or shoulder.
  • If you are concerned about anything of this pose, please contact your physician on whether this practice is good for you.

Making the pose easier

  • If your hips are too tight. You can shorten the stance by bringing the legs and feet closer together. In this case, your knee will not be 90 degrees bent, but you can make sure the knee is right above your heel.
  • If you have difficulty holding the arms up, you can place them on your hips.
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Suggested preparation poses

Suggested follow-up poses