For VIRABHADRASANA 2 – WARRIOR 2,
1. Begin in Warrior 1, and exhale as your arms come down to shoulder height in front of, and behind you. Your palms will now be facing downward toward the floor.
2. Continue to gaze forward over your shoulder.
3. Now square the hips and the shoulders to the side wall. If necessary bring your hands down briefly to feel the hips squaring to the side wall. Shoulders continue to be relaxed.
4. As you hold this pose, inhale stretching the arms out, reaching toward the front and back wall, expanding the spine and keeping it straight.
5. Exhale pressing the back with your outer foot toward the back wall or the outer part of the heal toward the mat, depending on your foot position, lunging into the front thigh, taking care to keep the knee behind the ankle.
Physical Benefits
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Strengthens legs, thighs, calves, and ankles
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Stretches hips, groin, and shoulders
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Opens the chest, lungs, and heart center
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Improves spinal alignment and posture
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Enhances balance and stability
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Boosts circulation and energizes the limbs
Emotional & Energetic Benefits
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Encourages a sense of grounded confidence
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Cultivates inner strength and willpower
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Promotes emotional resilience and endurance
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Opens the heart to courage and clarity
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Balances the sacral and heart chakras
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Supports a meditative, present-moment awarenes
Virabhadrasana 2 invites us to stand in our power with grounded grace. As we expand through the heart and anchor through the feet, we embody the warrior’s strength—not through force, but through presence and alignment. This pose reminds us that clarity, courage, and inner stability are always available when we root deeply into ourselves. Return to it often to reconnect with your purpose and your path.
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