Performing the Posture

References

http://www.yogajournal.com/poses/495


http://www.wisegeek.com/who-is-shiva.htm


http://www.yogajournal.com/poses/492


http://yoga.about.com/od/yogaphotogalleries/ig/Standing-Poses-Photo-Gallery/Warrior-II.htm


http://www.yogaartandscience.com/poses/Standing%20Poses/vira2/vira2.html


http://www.yoga.pro.br/artigos/464/3026/virabhadrasana-ii


http://www.mindfulbody.com/mind/yoga/strengthening-detoxifying-practice/strengthening-and-detoxifying-practice-detailed-instructions

Moderations

If you are unable to perform this posture, or unable to bend and hold the posture you can still do it! There is a modification for you...


First, you will need to get a metal chair. As you are getting ready to perform this posture, you will place the chair outside of the (front) leg you are going to use first. Let's say right. Place the metal chair on the outside of your right leg and as you begin to bend, slide the metal chair under your thigh behind your knee. This will help you support your body and bend to a full 90 degrees. Repeat on the other side.

In This Asana...

You will feel fierce and steady, but your body will be relaxed and comfortable. You will feel stretched and energized after performing this posture because Virabhadrasana II is stretching many different parts of your body. You will become mindful of the strength in your core and the strength in your legs.

Virabhadrasana II Will.....

- Strengthen/stretch your legs and ankles
- Increase stamina
- Stretch your groin, chest, lungs and shoulders
- Relieve backaches

Learning The Posture

Like many other postures we must first stand in "Tadasana". Use this as your foundation.


1) Take a breath and as you exhale, jump your feet about 5 feet apart. 


2) Keep your back foot (left) and your front foot (right) in alignment. You can look in a mirror or look at your body to be sure.


3) Maintain breathing.


4) Turn your left foot 90 degrees to your side and keep your right foot facing forward. Make sure that both heels of your feet are on the ground.


5) Raise your arms parallel to the floor so that your right arm is directly in front of you and your left arm is behind you. Then extend.


6) Exhale and bend your right knee over your ankle to create 90 degrees between your thigh, knee, and the ground.


7) Keep your back up straight and your tailbone tucked in.


8) Turn your head to the right and look out towards your right arm.


9) Hold the posture for 30 seconds to a minute.


10) Inhale to come up.