Virabhadrasana II – Yoga Pose of the Day, Warrior II

Warrior II

veer-ah-bah-DRAHS-anna

I was just reading in my notes from teacher training that this is a standing hip opener. Although this is correct, the first thing that comes to my mind in this asymmetrical pose is the joint action of the front and back leg with the spine in neutral extension. I remember when I first started practicing how challenging it was to hear that I should be attempting to place my back (slightly turned in) outside of my foot on the floor. Interesting, isn’t it, our individual interpretations of each pose? Of course we are all fully aware of how this is a fierce mythical warrior that we are positioned in and it certainly feels like that on some days!

Some things to think about:

In your back hip joint there is abduction and extension at the same time so it is a challenging position for the ligaments and capsule of the hip joint. The work of the abductors is important because they lift the back knee. If the glutes are weak or tight, other muscles will be recruited – which is what is the inability to ground the back foot.

In the front hip joint gravity creates the flexion at the knee and hip. The more extended stance creates deeper actions at all the joints of the lower extremities, but caution because it will  place extra stress of the joints of the connective tissue.

As I am sure you hear a lot, remember to keep your knee over your ankle. Tuck your tailbone slightly and gaze out over your extended middle finger. In this photo, I was looking at Point Loma — happily. Because of this I gained a new appreciation for my lifelong challenge to “settle into” some poses and breathe into the experience and absorb my surroundings. All too often I use a open focus, and move inwards. Here, out in nature, I really enjoyed the view! ~ Namaste

Where have you been lately in Warrior II that you gained an insight into your practice?Tweet