Warrior II

by Janine Agoglia

Photos by Melissa Carugati

Warrior II (Virabhadrasana II—check spelling) is a standing pose on which many other poses are built. If you can tackle Warrior II then you have a great foundation for most other standing poses. It builds strength in the legs and buttocks, and when done correctly you can strengthen and tone the whole body simultaneously.

Step 1: Start with your feet about one leg-length apart (about 3-4’), feet parallel to each other. Put some distance between your feet, this pose is actually easier if the feet are farther apart (it is not easy, just easier). Pivot on your right heel to turn your toes 90 degrees to the right and turn your left foot’s toes about 45 degrees to the right.  Make sure your heels line up one behind the other (still about 4’ apart). Bring equal weight to both feet and make sure the “pinky side” of your left foot is on the floor so the arch is lifted. Lift all 10 toes off the floor to further activate the feet (tricky to lift the left toes, but do the best you can).

Step 2: Bring your hands to your hips and make sure they are level; if you drew a line between your two front hipbones (the Anterior Superior Iliac Spines, or ASISs for you anatomy buffs), that line would be parallel to the floor. Keeping the pelvis level, turn your hips to the right just enough to point your right kneecap toward your 2^nd and 3^rd right toes.

Step 3: Strongly press back and down through your left leg to bend your right knee until it is directly over your right ankle. Make sure that your pelvis and torso are still upright, that you are not leaning to the right. You are not the leaning tower of Pisa, you are a proud warrior, stay upright! Feel your left hip dropping toward the floor and lift the right hip off of your right thigh. Your chest still faces between the legs with your pelvis on a slight diagonal to keep the right knee in the correct place. Eventually the right thigh comes parallel to the floor; this might be in the “Someday” category,” or it might happen today. It is more important to keep the torso upright than it is for the thigh to be parallel to the floor. Do what works best for your body.

Step 4: Lift your shoulders up by your ears, then roll them back and down. Keep squeezing your shoulder blades down your back and let your arms float out to the sides (right arm parallel to your right leg, left arm 180 degrees in the other direction) until they are parallel to the floor. Keep the hands shoulder height, not level with your eyes. Imagine that your fingertips were extensions of your shoulder blades, that you have enormous condor wings coming out from the center of your upper back that reach beyond your fingertips. Turn your gaze (drishti) toward your right fingertips. See something with your eyes to help with balance.

Things to consider:

While in Warrior II there are small adjustments that you can make to enhance your posture.

a.)   Look for your big toe on the inside of your right knee. If you don’t see it, move your right knee more to the right. This will keep the knee over the ankle and prevent any injury to the knee.

b.)   Draw the navel inward and upward toward your lower back (Uddiyana Bandha). This abdominal lift will support your lower back. You can also squeeze and lift the pelvic floor (Mula Bandha).

c.)   Feel the top of the head lengthening toward the ceiling while the tailbone reaches toward the floor. Feel the right knee reaching away from your left outer heel while the outer left heel reaches away from your right knee. Feel the left and right fingertips reaching equally in opposite directions. See how much space you can take up with your body. Can you be bigger, stronger, more dynamic?

d.)   While maintaining #c, see where you can release mentally, physically and emotionally. You are simultaneously larger than life and strong while being humble and relaxed. Use just enough effort to maintain your alignment and let go of everything else. This will be the hardest part of Warrior II (aside from maintaining the pose, that is).

Stay in Warrior II for 5 breaths to start, moving up to 10 or even 20 breaths for more advanced practitioners. When you are ready, repeat the whole thing to the left side.

Once you understand these alignment adjustments, you will deepen your body awareness and awaken to your own boldness as a free-flowing warrior. This pose can be as challenging as it is strengthening. The key is to maintain your alignment while letting go of any unnecessary effort. Let go of whatever

is holding you back. Be courageous and find the warrior within yourself!

Namaste!