Video Transcription – Virabhadrasana II (Warrior II Pose)
My name is Ritesh and today our topic is Warrior 2 also known as Virabhadrasana 2 friends. It is a beginner level standing pose and it is once again a good hip opener compare to warrior 1 warrior 2 is more intense and a wonderful hip opener friends before you get into the practice safety first so in fact if you have any recent or chronic injury to the hips knee or shoulders just avoid this so listen to your body when you practice your body gives a lot of messages when you actually get into the practice.
So before getting into the practice you need to prepare yourself by doing a triangle pose a tree pose that is a Vrakshasana a triangle pose is trikonasana and a reclining hand to big toe pose is Suptapadangusthasana. Friends these are some of the postures that you need to create a little bit of warm up when you want to get into a warrior 2 position and friends this warrior 2 position falls into a external rotated femur as I told you in warrior 1. This is external rotation of that femur this is internal rotation of that femur so any asanas the legs goes wide apart its known as external rotation of the femur so frinds lets get into the pose so before we start as I told you we have different variations to get into warrior 2 suppose if you are doing a vinyasa flow it starts with a downward facing dog and if you are planning just the asanas seperately so once again different variations so from here tall yourself keep your neck long and either jump or just take the legs wide apart now the distance of the leg would depends upon your height and what extending feet some stretch in your inner theighs.
So just try to observe and test yourself okay this is comfortable I can feel the stretch my legs are working don’t take it too much wide where the strain starts coming on the back and you don’t get a great foundation so we need the outer edges of the feet also to be active so that’s my position now from here what I need is my heel in line with my arches so if I take my heel so i take the right foot exactly to a 90 degree angle so now if you see my heel is in line with my heel I take the back feet to a 45 degree angle now from here the right feet was 50 degrees in and the heel goes 50 degree in so the whole criteria is that my heel should be in line with my arches so the front right feet should be in line with my left arch so now from here once again I check that my body is not going this way or this way so once again the fundamentals are same my knee is in line with my ankle and my knee is in line with my 2nd toe and most over here from here people who find that if hip flexors are weak there knee there is to go towards the big toe in that case pls shorten the distance and try to work on your groin.
So once again tall yourslf lengthen the spine and observe your breathing so inhale and exhale now from here you can straighten the arms keep the shoulders down and observe your breathing so nice symmetry when you do this posture and keep the neck long keep the shoulders down we don’t need to shoulders lifting up like that we need the shoulders down and check the positioning of the feet if you want to deepen the stretch keep the leg go back take it more front and you can still deepen the stretch so friend it depends person to person so holding it there maintaining that pose and don’t forget to breath inhale and exhale so might be 5 – 8 breaths are good enough and come back keep the hands on the hip release it turn the feet in and that’s your pose of warrior 2.
So friends just be careful when you do warrior 2 the knee and ankle is in one line the knee and 2nd toe is in one line at the same time don’t make the legs too wider would be difficult to balance friends don’t forget to practice this posture its a great hip opener friends it strengthens your ankles and legs it opens your hip flexors and chest and stretches the arms and legs so when you are really widening it out you are stretching your arms and legs at the same time it develops concentration and drowsiness and it improves once again blood circulation and it energizes the whole body so friends in case you like my video don’t forget to hit the like button and yes do subscribe and do practice and you find any difficulty. Do share your suggestions and mention in the comment section below.