Exercise of the Month: June 2013


Start Position
Warrior II

Sanskrit Name: Virabhadrasana

Level: Warrior II is a basic standing Yoga pose.  

Reverse Warrior is an intermediate level, standing Yoga pose.

Equipment: Yoga sticky mat.

Muscles Worked Warrior II: Strengthens shoulders, hamstrings, hip abductors, and external rotators.  Stretches quadriceps, hips (iliopsoas, and adductors).

Reverse Warrior stretches the oblique abdominals, while strengthening the legs, and opening the hips.

How to Perform the Warrior Two Yoga Pose

Turn your right foot to the right, and step your feet wide apart, as shown in the photograph of Warrior II Pose.  Your hips and shoulders form a rectangle.

Raise both arms to shoulder height keeping wrists straight. Turn your head to the right, gazing at your fingertips.

Distribute your weight evenly over both legs.  Hold 20 to 30 seconds.

Reverse Warrior Pose
Reverse Warrior Pose

Variation: Reverse Warrior (Viparita Virabhadrasana).  This is a more challenging variation of the Warrior II Pose.  

Set up is the same as Warrior II.  The difference is adding a side bend while raising the arm.  

Distribute your weight evenly over both legs. Your hand should rest gently on your leg.  

Gaze upward at your open palm.

Caution: To prevent slipping, remain centered on your mat. Avoid poses that are uncomfortable for your body.  You should be able to breath deeply without forcing the flow of your breath.

Copyright 2013 Irene Pastore and Blue Moon Personal Training

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