Virabhadrasana II (Warrior's Pose II)

Intermediate Yoga 4 minutes 28 calories

Position with legs spread apart, torso in front, arms extended to the sides parallel to the floor and front knee bent at 90 degrees, gaze beyond the front hand.

Media

Instructions

Start in Tadasana and focus on breath and balance.

Open legs laterally with feet spaced about 3 feet apart.

keep arms along the sides.

Rotate the front (right) foot 90°.

Turn left (back) foot slightly inward (15-30°).

Bend the front knee until it forms a 90° angle and align it with the ankle.

Extend your arms sideways at the same height as your shoulders, turn your palms downward.

Align torso: Chest remains frontal, not rotated and pelvis neutral, not tilted forward.

Turn your gaze beyond the front hand.

Maintain position by activating both legs and long column.

Exit the position: spread the front leg and rotate the feet to the center

Repeat the exercise on the other side

Exercise Details

Repetitions

2 reps per side

Hold Time

60 seconds

Breathing

Inhale by stretching the arms out to the side, exhale by bending the knee. Maintain deep, steady breathing.

Important Warnings

Elderly people:

The position is recommended with modifications by supporting the wall.

People with postural instability or dizziness:

The open arms and wide stride can cause imbalance. It is recommended to perform the pose either close to a wall or with support and fix the gaze at a stable point

People with knee problems (cartilage wear, meniscus or ligament injuries):

Do not bend the knee more than 90° and keep it in line with the ankle, or use a support below the knee.

People with tense or sore shoulders and neck:

Arms stretched sideways can cause fatigue or pain. You may want to perform the position while keeping your arms slightly flexed or lower, or simplify the position by keeping your hands at your sides.

People with hip stiffness or prostheses, or difficulty with lower limb rotation:

The wide stride and tilt require mobility and stability. It is recommended to modify the position by shortening the stride and rotating the back foot less.