Warrior II Pose
वीरभद्रासन II
Target Muscles
About
Warrior II Pose is a powerful standing asana that strengthens the legs, core, and arms. It also improves balance, endurance, and concentration while opening the hips and chest.
Benefits (6)
- + Strengthens legs, core, and arms
- + Improves balance
- + Increases endurance
- + Opens the hips and chest
- + Stimulates abdominal organs
- + Relieves backache
Avoid If (4)
- - High blood pressure
- - Knee injury
- - Shoulder injury
- - Neck problems (modify by looking straight ahead)
Step-by-Step Instructions
1. Begin in Tadasana (Mountain Pose).
2. Inhale and step your feet 3-4 feet apart.
3. Turn your right foot out 90 degrees to the right and turn your left foot slightly inward.
4. Bend your right knee over your right ankle, aiming for a 90-degree angle. Keep your knee tracking over your ankle and not beyond.
5. Try to bring your right thigh parallel to the floor.
6. Extend your arms out to the sides, parallel to the floor, palms facing down.
7. Gaze over your right fingertips.
8. Engage your core and keep your spine long and straight.
9. Relax your shoulders, drawing them down your back.
10. Hold the pose for 30-60 seconds.
11. Inhale and straighten your right leg, returning to standing.
12. Repeat on the other side.
निर्देश (Hindi)
1. Tadasana mein khade ho jaayein.
2. Inhale karte hue, apne pairo ko 3-4 feet door failaayein.
3. Apne daayein pair ko 90 degree daayein taraf ghumaayein aur apne baayein pair ko thoda andar ki taraf ghumaayein.
4. Apne daayein ghutne ko 90 degree ke angle par modein, apne ghutne ko apne ankle ke upar rakhein.
5. Apne jaangho ko zameen ke parallel rakhne ki koshish karein.
6. Apne haatho ko kandho ki unchai tak failaayein, hatheliyaan neeche ki taraf.
7. Apni drishti ko apne daayein haath ki ungliyon par sthir rakhein.
8. Apne core ko engage karein aur apni reedh ki haddi ko seedha rakhein.
9. Apne kandho ko relaxed rakhein.
10. 30-60 second tak is pose mein bane rahein.
11. Inhale karte hue, apne ghutne ko seedha karein aur vapas Tadasana mein aa jaayein.
12. Doosri taraf se dohraayein.