Stand in Your Power: Warrior 2 Pose

Yoga Educator Samantha Carney in Warrior 2. Check out her bio by clicking on the photo!

Veer-bha-drah-shah-nah B

Virabhadra (वीरभद्र) = Distinguished hero, also considered to be the fierce aspect of Shiva
Asana (आसन) = Pose, Posture, Seat
Virabhadrasana (वीरभद्रासन)

Warrior 2 is a vigorous pose that fiercely strengthens the legs, while toning the core and shoulders. 

What might be most notable about the pose warrior two is how it also can make us feel so strong and powerful. As we build the power in our physical form we  begin to transform the mental patterns that no longer serve us and stand equally in our emotional power. 

HOW TO GET INTO WARRIOR 2!

1. Start from Mountain pose (Tadasana) and take a generous step back with one leg. Align the back foot with the short edge of the mat so that the toes point toward the long edge of the mat. The front foot is straight with the toes pointing forward.
2. Bend the front knee so that it is stacked above your ankle.  It’s very important here that the knee doesn’t collapse to the inside since this would put a lot of stress on your meniscus and medial collateral ligament. Keep the kneecap should be in line with the second or third toe. The longer the stride, the closer the front thigh will be to the ground and create a greater workload for the quads (mouscles of the top of your thigh). 
3. Externally rotate the front thigh while you push the front leg forward (and a bit wider. you will need to keep the thigh pressing a bit open as you move the rest of the body to keep the knee stacked.) and the back thigh backward as you open the hips towards the long edge of your mat. (they will only go so far, do not over do it.)
4. Bring your awareness on the back leg: It is often lacking in engagement of the quads. If the back leg is bent, the knee collapses to the floor. keep the back leg straight and the back foot pressing evenly through big toe mound, little toe mound, and the center of your heel. 
5. Let your hips sink down while your spine up. Keep your belly engaged and pull your low rib slightly down towards your navel. 
6. Raise your arms parallel to the floor. Externally rotate the arms first to open your chest. Maintain this openness in the chest and shoulders then rotate the hands so that the palms face down. Keep the shoulders a bit relaxed as you keep the arms lifting. (This keeps us from straining around the neck.)
7. If it feels comfortable, you can turn your head to look towards the front hand. (If you have neck sensitivity it may be more comfortable to simply look straight ahead.)

Yoga Educator Katy Case! Check out more about Katy by clicking on the photo.

Warrior 2 is not as easy at it might look. It can be quite a challenge to keep the knee over ankle without letting it collapse. Once the hips are open to the degree that feels comfortable the rest of the turn of the body comes from the spine supported by the obliques (side abdominal muscles). 

Once you are in position focus on the quality of your breathing and work to finds some relaxation within your effort. You can find a meditative mindset and focus and channel the power of the warrior through your bones. 

​Students who struggle with balance can use the support of a wall or a grounded chair. 

Yoga Educator Brian M. Davis demonstrating a supported Warrior 2. Check out more about Brian by clicking the photo.

 ReferencesIyengar, B.K.S. (1966) Light on Yoga, Yoga Dipiki. (3rd Edition) NY, United States of America. Schocken Books Inc.
www.wikapedia.org

About Chris Loebsack

• ​Chris Loebsack, 500 E.R.Y.T,  fell in love with yoga in 1995 and began teaching in 2003. Chris uses the power of yoga to create a space for students that cultivates trust, playfulness and Divine connection with themselves and with community. Living by her mantra, Clarity, Integrity and Love, she draws upon her partner yoga practice to share the healing power of touch and safe intimacy. A passion for discovering subtlety in movement has lead Chris to deepen her education with the Anatomy Studies for Yoga Teachers® kinesiology program. Her playful yet focused classes are filled with user friendly gems of applied anatomy leaving students with a greater understanding of how to find comfort and space in their bodies and smiles beaming across their faces. She encourages teachers to set a higher standard of excellence through knowledge and has become a valuable mentor to many upcoming yoga educators. 
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