Warrior II Pose

Warrior II pose also known as Virabhadrasana II (Virab hadra asana) strengthens the buttocks, legs and quads. This pose opens the groin area, hip joints and the chest. It also increases the circulation and improves breathing for climbing those hills.
From Warrior I, take several breaths to find your center. On the last exhale, move your arms in a lateral position aligning with your shoulders. The left arm will be stretched toward the front of the mat and the right arm will be stretched towards the back of the mat. Notice your body posture at this time. Are your shoulders back and down? As you move your arms, pivot your right foot 45 degrees outwards or inwards. Realign your left knee so that it is stacked over the left ankle. Notice your hip alignment and make sure they are aligned with the length of the mat.
As in Warrior I, once your breath is steady, draw the abdomens backwards towards the spine. Again, breathe and feel the stretch sensations in the thighs. When the chest is lifted away from the waist, you will feel long and strong. Snuggle your feet into the mat, become grounded and press downwards into your legs and feet. Stay in this pose for several breaths. Then return to Warrior I pose and repeat the other side.
If you feel any painful sensations, please come out of the pose slowly. Don’t forget to breathe as you move from one position to another. Always, be mindful and listen to your body when you begin any pose.