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POSE BREAKDOWN - WARRIOR II (VIRABHADRASANA II)

Warrior II, also known as Virabhadrasana II, is a foundational yoga pose that strengthens the legs, opens the hips and chest, and improves balance and concentration. Here's an overview of the various aspects you've mentioned:

Etymology: The name "Virabhadrasana II" is derived from the Sanskrit words "Virabhadra" (meaning "warrior") and "asana" (meaning "pose"). In Hindu mythology, Virabhadra is a powerful warrior created by Lord Shiva.

Benefits:

  • Strengthens and tones the legs, particularly the quadriceps, hamstrings, and calves.
  • Opens the hips, chest, and shoulders.
  • Improves balance, stability, and concentration.
  • Stimulates circulation and energizes the body.
  • Builds mental focus and stamina.

Contraindications:

  • High blood pressure: Individuals with high blood pressure should practice caution and avoid holding the pose for extended periods.
  • Recent or chronic hip, knee, or shoulder injury: Modifications may be necessary, or it's best to avoid the pose altogether.
  • Neck injuries: Care should be taken not to strain the neck, especially by holding the head in an awkward position.

Alignment Tips:

  • Stand with feet about 3-4 feet apart, with the front foot pointing forward and the back foot turned slightly inward.
  • Align the front heel with the arch of the back foot.
  • Bend the front knee directly over the ankle, ensuring it doesn't extend beyond the toes.
  • Keep the hips square and facing the side of the mat.
  • Extend the arms parallel to the floor, reaching actively in opposite directions.
  • Relax the shoulders away from the ears and gaze over the front fingertips.

Therapeutics:

  • Improves posture by strengthening the muscles of the back and shoulders.
  • Alleviates stiffness in the hips and groin.
  • Can help with sciatica by stretching and strengthening the muscles around the sciatic nerve.

How to do it:

  1. Begin in Tadasana (Mountain Pose).
  2. Step your feet wide apart, around 3-4 feet, with arms extended parallel to the floor.
  3. Turn your right foot out 90 degrees and left foot slightly inward.
  4. Bend your right knee directly over the right ankle, thigh parallel to the floor.
  5. Keep the torso upright and gaze over the right fingertips.
  6. Hold the pose for several breaths, then repeat on the other side.

Modifications:

  • Place hands on hips if extending the arms is challenging.
  • Use a block under the front hand for support and stability.
  • Bend the front knee to a lesser degree if experiencing discomfort or limited flexibility.

Props:

  • Yoga blocks for support under the hands.
  • Yoga strap for binding the arms if they cannot reach each other behind the back.

Misalignments:

  • Collapsing into the front knee.
  • Allowing the back foot to turn out too much, causing strain on the knee.
  • Leaning the torso forward instead of keeping it upright and aligned with the hips.

Assisting:

  • Use verbal cues to guide alignment, such as reminding to keep the hips square and the knee aligned over the ankle.
  • Provide physical support to help students deepen into the pose or maintain balance.

Prep Poses:

  • Tadasana (Mountain Pose)
  • Utthita Parsvakonasana (Extended Side Angle Pose)
  • Virabhadrasana I (Warrior I)

Follow-Up Poses:

  • Utthita Trikonasana (Extended Triangle Pose)
  • Ardha Chandrasana (Half Moon Pose)
  • Vrksasana (Tree Pose)
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