Virabhadrasana 2 - Warrior 2Virabhadrasana 2 - Warrior 2 by Sue Fuller

This powerful grounding posture will help strengthen the legs and core and will give you inner strength to help overcome obstacles.

Begin by standing with your feet leg length apart.  Take a moment to feel that your weight is distributed evenly through the soles of your feet and that the outside edges of your feet are parallel.  Allow your tail bone to lengthen so that your lower back is perpendicular to the floor and relax the muscles in the lower back as you draw up your lower abdominal muscles.

Keep the left foot pointing straight forward or to 12 0 clock and turn the right foot out to 2 or 3 0 clock. Keep the hips and torso facing straight forward, slowly lift the arms out to the side so that your arms are level with your shoulders.  Keep the arms level with the shoulders and work to soften the shoulders away from your ears whilst maintaining a long neck (often during this posture the shoulders begin to tense and lift). Bend your right knee, so that the right knee is over the right ankle and turn your head to look along your right arm.  Keep lifting the lower abdominals and lengthening the spine.  Make sure that you have equal energy in each arm. 

Hold for ten slow controlled breaths in and out through the nose and then repeat on the other side.

This posture helps to develop strength, correct alignment and is perfect as a standing posture for all levels of yoga student including yoga beginners.  If at any time you feel pain or discomfort relax the posture immediately.

Sue Fuller is a leading yoga teacher and writer.  She has created over 60 audio yoga classes for all different levels and requirements, classes are available from www.yoga2hear.co.uk