MERMAID YOGA: WARRIOR II (VIRABHADRASANA 2)
Laura is a qualified Yoga teacher, read more about her in her profile.
WARRIOR II (VIRABHADRASANA 2)
HOW TO GET INTO THE POSE:
You can either come into this pose from Tadasana (feet together, standing tall) or from downward facing dog by stepping one foot forward or, as follows, as part of the flow we are building.
From crescent lunge with your right foot forward (see previous post) spin your back heel down so that your left foot is flat at 90 degrees (back toes point to 10 on a clock and front toes point to 12) and ground down through the outer edge of your back foot.
If you draw a line from your front heel it should intersect with the arch of your back foot (heel to arch alignment).
Since you’ve come from crescent lunge, your front knee should already be bent and, if possible, at 90 degrees with your front knee positioned directly over the heel of your front foot- tucking the front hip under while turning your thigh out (external rotation) will help you achieve this alignment.
Engage through your core, drawing your belly and low ribs in to prevent excessive arching in the low back.
Extend your arms in line with your shoulders (parallel to the ground), feeling your fingers energetically reach in opposite directions as your shoulder blades draw down your back.
Look over your front middle finger, breathing into the pose for up to a minute.
To transition to the other side, cartwheel your hands to the mat and press back into downward facing dog, coming into warrior 2 on the left side the same way as you did on the right.
Warrior II is a great hip opener, particularly through the groin. It also strengthens glutes and thighs whilst improving concentration and focus.
DISCLAIMER * Please be advised that The Mermaid Society provides Yoga poses as a story of interest. Should you chose to try a pose or activity you do so at your own risk and The Mermaid Society takes no responsibility for injury sustained by or from you participating in the activity. If you are not sure whether you should participate in an activity please check with your local General Practitioner GP.