Yoga Pose:
Virabhadrasana II
Important Note
Take special precautions while doing any asana. If you are learning yoga, then take the advice of a knowledgeable person. Do not put any kind of force in the event of pain or unable to do so. Keep in mind that you will be able to succeed only with constant practice.
Brief Introduction Of The Virabhadrasana II
- Virabhadrasana II is an asana that derives its name after a mythological character. This character is considered to be the creation of the Hindu God Shiva, named Veerabhadra. In the Sanskrit language, Vira means Hero, Vigorous or Warrior, Bhadra means Friend, good or auspicious, while asana stands for Pose. It is rather pronounced as veer-ah-bah-DRAHS-anna. It is considered to be among the most graceful of all yoga asana. This asana tends to celebrate the mythical warriors great achievements. Hence, it has derived the name Warrior Pose or Warrior Posture II.
- It is regarded to be a beginner level asana belonging to the Vinyasa yoga style. It is best done for approximately thirty seconds. Repetition should be done one time on each leg. Doing this yoga asana regularly helps stretch your thorax, lungs, legs, shoulders, groin and ankles. It also strengthens your legs and ankles.
How To Do The Virabhadrasana II?
Steps to perform Virabhadrasana II asana correctly
- First, stand erect with your legs spread approximately 3-4 feet apart.
- Then turn right foot externally by around 90-degrees followed by your left foot internally by around 15-degrees. Make sure to align perfectly your right foots heel to your left foots center.
- Lift sideways your arms in a manner that they get to your shoulder height, with arms parallel to the floor.
- Inhale deeply. Bend the right knee while you exhale. But make sure that the right knee does not overshoot the ankle region. Rather, the right ankle and your right knee are to form a straight line.
- Turn your head gently and gaze towards your right side.
- Once you get comfortable in this position, push yourself further. Then stretch your arms. Push gently your pelvis down.
- Be in this pose for some time like that a determined warrior, with a smile on the face. Breathe continuously as you do this pose.
- Take a deep breath. Come out of this pose. As you exhale, drop your arms sideways.
- Use your left leg to repeat the pose by turning it outwards by around 90-degrees. Your right foot should be turned inwards approximately 15-degrees.
Tips for beginners to follow to practice Virabhadrasana II the right way
Bend your left knee to take the shape of a right angle while entering this pose. Then with a deep exhalation, bend it quickly. The objective is to have the interior part of your left knee placed towards your left foots little toe side.
Advanced Virabhadrasana II posture alterations
Two alterations can help you to further intensify this powerful pose. But to do this, you should master the basics.
- You can increase the stretch in your torso region. To do this, lean your torso away slightly from your bent leg. Now, tilt arms parallel till it reaches the line of your shoulder top.
- You can also increase the potency and length of your arms with this pose. To do so, you need to turn your palms as well as your inner elbow creases in a manner to face the ceiling. While doing this, push backward your shoulder blades. Maintain arm rotation and turn palms in a manner to face the ground again.
Preparatory poses to practice before doing Virabhadrasana II
- Vrikshasana
- Uttitha Trikonasana
- Supta Padangusthasana
- Baddha Konasana
Follow-up poses to practice after completing Virabhadrasana II
- Vrikshasana
- Uttitha Trikonasana
- Bakasana
Benefits Of The Virabhadrasana II
- This asana helps to stretch and strengthen your ankles and legs.
- It stretches thoroughly your shoulders, groins, lungs and chest.
- It increases your overall stamina.
- It stimulates your abdominal organs while enhancing the digestion process.
- It boosts auspiciousness, courage and peace while being termed to be a graceful pose.
- It provides relief to various types of health ailments like sciatica, carpal tunnel syndrome, infertility and osteoporosis.
- It provides relief from all types of backaches, especially the ones suffered during the pregnancy period.
Precautions To Be Taken While Doing The Virabhadrasana II
- This pose is better practiced during the early morning hours. Being a powerful asana, it helps improve concentration and focus. In case, you are busy in the morning, then you can practice it in the late evenings. Make sure your bowels and stomach are empty. Your last meal consumed should be about 4-6 hours before starting the practice. This allows food in your stomach to get properly digested, thereby providing sufficient energy to work out.
However, you need to consider a few points of caution while practicing this asana to avoid unwanted injuries.
- You should not do this asana if you have high blood pressure and related health problems.
- Since it is a tough pose, you should do it only under the guidance of an experienced yoga practitioner.
- If you have previously suffered from any chronic disease or injury, consult your doctor. This becomes more important if you have suffered from spinal disorders or recovered recently from some chronic illness.
- Pregnant women who are in the 2nd and 3rd trimesters can benefit immensely by practicing this posture. But doctor consultation is an absolute must to ensure taking the right steps and to know what to avoid. They can take the help of the wall to support their body and practice the pose comfortably.
- If you suffer from neck problems, avoid turning your head. Rather, straighten your head and be in this pose.
- If you suffer from arthritis or knee problems, then you should use an artificial knee support that is easily available. It will offer you immense relief while doing this pose.
- If you experience diarrhea, then avoid doing this asana.
Conclusion
- You require tremendous determination and strength to practice Virabhadrasana II pose. Although it may appear to be easy for beginners, it is indeed a challenging pose.
- You need to have greater body strength combined with stability to do this pose correctly. Your upper body and hips should also be flexible.
- The pose helps balance both Sukha (ease) and Sthira (steadiness) of the body.
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