Warrior II Vira bhadrasana II

Like the warrior I posture we cover in the preceding section, warrior II also strengthens your legs, back, shoulders, and arms. It focuses more on your hips and groin and increases strength and stamina; it also improves balance. Use the following steps as your guide.

1. Stand in the mountain posture; exhale, and step out to the right about 3 to 3/2 feet (or the length of one leg) with your right foot.

2. Turn your right foot out 90 degrees and your left foot 45 degrees.

An imaginary line drawn from your right heel toward your left foot should bisect the arch of your left foot.

3. Face forward and, as you inhale, raise your arms out to the sides parallel to the line of the shoulders (and the floor) so that they form a T with the torso (see Figure 7-8a).

4. As you exhale, turn your right foot out out 90 degrees and bend your right knee over your right ankle so that your shin is perpendicular to the floor as shown in see Figure 7-8b.

If possible, bring the right thigh parallel to the floor.

5. Repeat Steps 3 and 4 three times, keeping your arms in a T, and then turn your head to the right, looking out over your right arm, and stay for 6 to 8 breaths.

6. Repeat Steps 1 through 5 on the left side.

Be careful not to force your hips open — it may cause problems with your knees (and you don't want that!).

Figure 7-8:

Warrior II.

Unite Mind Body Spirit With Yoga

Unite Mind Body Spirit With Yoga

Practitioners of yoga talk about a unification of body, mind and spirit acquired through practicing the yoga exercises and techniques. Learn more within this guide.

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