Virabhadrasana II (Warrior II)

Balancing Steadiness and Ease

Props:  Yoga mat

• Stand facing the long edge of your mat.  Step both feet out about 3 feet apart.  Turn your right foot so the toes are turning to the short edge of the mat.  Turn your back toes so they are facing slightly forward.

• Root down through the outer back heel.  Imagine a strap running across the foot from the outer back heel to the base of the big toe.  Root down through the base of the big toe.  Feel or imagine a lift in the inner arch, that lifts all the way up to the inner thigh and belly.

• Bend your front knee so that it is aligned over the centre of the ankle, a 90-drop down to the front of the ankle.  You should still see the top of your foot.  Root the inner side of the right foot into the floor.  Root the base of the pinky toe into the floor.  Hug your outer right thigh in.

• Without moving your feet, energetically draw the front heel toward the back foot, and vice versa, creating a strengthening in the legs.  Lift through the pit of the belly.

• With your arms by your sides, turn your palms to face behind you, thumbs turning into your sides.  On an inhale, begin to turn the arms out as you bring them up parallel to the floor.  The palms are now facing up.  Without changing the upper arms, turn the forearms down so the palms face down.

• Keep your torso perpendicular to the floor, the crown of your head rising upward, without lifting the chin.  Imagine someone gently pulling your back arm, to avoid leaning forward.

• Sink the hips, rooting more firmly through the feet and legs.  Imagine you are drawing air in through the arches of your feet. 

• Feel or imagine the balance between sinking, grounding into steadiness, and lifting through the pit of the belly, expanding the heart centre, lifting the collar bones.

• Soften your throat and your gaze.  Take 5-10 even, steady breaths here.  See if you can hold steady, without moving, and bring a calm awareness to the flow of the breath in and out of the body.

• To come out, turn your right foot back to the long edge of the mat, and step your feet together. 
  

• Change legs.

Points to Ponder
As you create the strength through the legs in Warrior II, can you also allow the breath to be soft and easy?

Did you try this pose?  Can you find the balance between strength and ease?  Please leave a comment below!

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