Virabhadrasana II (Warrior II)

Virab II


  • For tight shoulders, turn the palm up facing the ceiling, bend the elbows slightly and feel the back of the shoulder black soften, lift through the palms.


  1. From Downward Facing Dog (Adho Mukha Svanasana). Step the right foot forward, cartwheel your hands up as your back foot spins down pointing to the side of the mat.
  2. Your front body and your pelvis should face the long edge of the mat.
  3. Bend your front knee to 90 degree, if your knee pass your ankle, take a wider stance by aligning the knee with the ankle.
  4. Left leg stays straight, press down through this leg so you find equal distribution into both leg.
  5. Find length in the spine.
  6. Extend the arms out to the side, align with your shoulders. Keep your fingers spread.
  7. Stay and breathe.
  8. To come out, cartwheel your hands and plant the hands on the side of the right foot. Step back to Downdog.

Repeat on the second side.


  • Create more space between your right thigh and waist.
  • Resist the knee pointing it, keep and external rotation of the right thigh
  • Draw your tailbone down, spin the outer right thigh down towards the floor.
  • Shin perpendicular and thigh parallel to the floor.

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