Warrior II Pose (Virabhadrasana II)helps develop inner strength, concentration and balance. It strengthens the legs and arms, and stimulates and tones the abdominal organs. It is also considered to be good for sciatic pain.
Warrior II – How To
1 Standing sideways on your mat widen your stance to about 4 feet or so (whatever is comfortable for you). Bring your arms up and stretch them out to the sides, palms down.
2 Turn your right foot to the 3 o’clock position, and allow your left foot to turn in slightly. Look down and check that if you drew a line through your right heel it would come to the middle of your left foot.
3 On an exhalation bend your right knee ensuring that the right leg is aligned with the right foot. Aim to have the right thigh perpendicular with the floor. (Important – make sure your right knee is not in front of your right ankle).
4 Press firmly into the back foot to help with your balance and poise. If you need to, take the back foot a little further back.
5 Keeping the body facing in the original position turn and gaze strongly over the middle finger of the right hand.
6 Draw your abdomen in, breathe in and out through the nose, maintaining steadiness and focussing on your inner strength.
Repeat on the other side.