Warrior 2 pose (Virabhadrasana 2): Introduction, Steps, Benefits, Precautions, Expert Tips & Alterations

What You Should Know Before Performing Virabhadrasana 2?

Preparatory poses: Trikonasana, Vrikshasana, Baddha Konasana, Supta Padangusthasana

• Yogasana Level – Beginner
• Yogasana Style – standing, stretch, strength, Yogasana Reps – alternating with both.
• Yogasana Strengthens – Leg, Ankle
• Yogasana Stretches – Leg, Shoulder, Ankle, Thorax, Inguinal Region, and Lung Yogasana Stretches

The Effect of Virabhadrasana 2 on the tri dosha

It balances pitta, vata, and kapha.

How to Perform Warrior 2 Yoga Asana

1. Begin in Tadasana / Mountain Pose at the front of your mat and take a large step back with your left leg, toes pointed inward. Press your feet’s four corners down and lift your legs up.
2. As you inhale, bring your arms parallel to the floor while maintaining a long neck and relaxed shoulders.
3. As you exhale, bend your right knee while maintaining it over your right ankle. Adjust your feet and legs slightly, if necessary, to achieve stability in the pose.
4. Roll the top of your right thigh down toward the floor. Press through your great toe to counterbalance the movement.
5. Press the rear of your left thigh and the outside of your left foot against the ground.
6. Pull your lower abdomen in and up, and extend your back. Extend to your fingertips and collarbones. Bring your chin in and back gently to align your neck and spine. Examine your right hand.
7. Hold this pose for five breaths. As you exhale, press into your feet and straighten your legs to release the pose.
8. Reverse the alignment of your feet and perform the exercise on the opposite side.

What Are the Benefits of Warrior 2 Yoga Pose/Asana?

• Promotes recovery from carpal tunnel syndrome, infertility, sciatica, osteoporosis, and flat feet.
• Increases stamina and focus 
• Virabhadrasana has also been proven to be useful in relieving the backache associated with pregnancy.
• Stretches your groynes, shoulders, and hips
• Expands the chest and lungs 
• Rejuvenates tired limbs
• Stimulates the abdominal organs 
• Develops balance and stability 
• Enhances circulation and respiration

Contraindications And Precautions With Regard To Warrior 2 Pose/Asana?

• Hip, knee, or shoulder injury, recent or chronic. 
• Recent surgery. 
• High blood pressure.
• Spondylitis 
• Diarrhoea
• Maintain a straight spine during the entire action.
• If you experience pain or vertigo while performing this asana, stop immediately.
• Perform Virabadrasana 2 either early in the morning or at least four hours after a meal.
• If you are pregnant, do not hold the pose for an extended period of time. 
• You may use a chair to support your core and back.

What Is the Science Behind Warrior 2 Asana?

Physically, it stretches the inner thighs, legs, groyne, chest, arms, and back vigorously. The asana improves the endurance and strength of all engaged muscles, as well as opening the chest and shoulders.

Practicing this pose helps the seeker gain confidence for more advanced activities by improving body and mind awareness and connection.

Tips For Beginners Regarding Warrior 2 Posture/Asana?

Some trainers will instruct you to raise your front thigh parallel to the mat or to bend your front knee to a 90-degree angle. This is not necessary. Instead, focus on whether your front knee tends to fall inward toward the mat’s centre. Resist this by pulling your knee toward the side of your foot near the little toe.

Advanced Changes in Poses

• Warrior 2 against the wall 
• Humble warrior pose 
• Inverted warrior pose

Related Yoga Poses/Asanas –

• Extended side angle pose
• Half moon pose 
• Reverse Warrior Pose 

Reference: 

•   https://www.yogajournal.com/poses/warrior-ii-pose/
•   https://www.ekhartyoga.com/resources/yoga-poses/warrior-2-pose
•   https://www.fitsri.com/poses/warrior-2