Virabhadrasana II arms overhead
वीराभद्रासन II ऊर्ध्व हस्तासन
Virabhadrasana II Urdhva Hastasana is a variation of Warrior II pose with the arms extended overhead, deepening the stretch and strengthening the legs and shoulders. It enhances stability and promotes a sense of power and expansion.
Anatomy Involved
Benefits
- Strengthens the legs and core
- Opens the hips and shoulders
- Improves balance and stability
- Increases lung capacity
- Promotes a sense of power and confidence
- Full anatomical benefits — muscles, joints, organs →
Avoid If
- Knee injuries
- Shoulder injuries
- High blood pressure
- Neck pain
Common Mistakes to Avoid
Teaching Cues
For yoga teachers — verbal cues to guide students
6 cues
Teaching Cues
For yoga teachers — verbal cues to guide students
- 1Ground firmly through all four corners of both feet
- 2Engage the quadriceps by lifting the kneecaps
- 3Lengthen the spine from the tailbone to the crown of the head
- 4Draw the shoulder blades down and back
- 5Maintain steady, even breathing throughout
- 6Fix the gaze on a steady point (drishti) for balance
Pose Details
Helps With
Pose Type
Body Focus
Focus Areas
Yoga Styles
When to Practice
Position
Modify If You Have
hip injury
Reduce stance width, don't go as deep.
back pain
Keep torso upright, don't lean forward.
pregnancy
Wider stance, shorter hold.
sciatica
Avoid deep bend, keep hips level.
Target Areas
Practice Flow
About this Pose
Virabhadrasana II Urdhva Hastasana is a variation of Warrior II pose with the arms extended overhead, deepening the stretch and strengthening the legs and shoulders. It enhances stability and promotes a sense of power and expansion.
How to Practice
1. Begin in Tadasana (Mountain Pose).
2. Step your feet 3-4 feet apart.
3. Turn your right foot out 90 degrees and your left foot slightly inward.
4. Bend your right knee 90 degrees, ensuring your knee is directly over your ankle.
5. Inhale and extend your arms overhead, keeping them parallel and slightly wider than shoulder-width apart. Palms facing each other.
7 more steps remaining
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Frequently Asked Questions
Common questions about Virabhadrasana II arms overhead
What is Virabhadrasana II arms overhead?
Virabhadrasana II Urdhva Hastasana is a variation of Warrior II pose with the arms extended overhead, deepening the stretch and strengthening the legs and shoulders. It enhances stability and promotes a sense of power and expansion.
What are the benefits of Virabhadrasana II arms overhead?
Strengthens the legs and core. Opens the hips and shoulders. Improves balance and stability. Increases lung capacity. Promotes a sense of power and confidence.
Who should avoid Virabhadrasana II arms overhead?
Avoid this pose if you have: Knee injuries, Shoulder injuries, High blood pressure, Neck pain.
How many steps are in Virabhadrasana II arms overhead?
Virabhadrasana II arms overhead is practiced in 12 steps. Begin in Tadasana (Mountain Pose).
Is Virabhadrasana II arms overhead suitable for beginners?
Virabhadrasana II arms overhead is an intermediate-level pose. Beginners should practice with props or under guidance.
What conditions does Virabhadrasana II arms overhead help with?
Virabhadrasana II arms overhead is therapeutic for: strength, flexibility, posture correction, anxiety.
What poses should I do before Virabhadrasana II arms overhead?
Prepare with: Tadasana, Adho Mukha Svanasana, Standing Forward Bend. These warm up the relevant muscles and joints.
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