Translation: Warrior 2
Step the legs apart. Turn one leg out and bend the knee. Remain aligned vertically with the spine or allow a slight tilt forward towards the bent leg.
Expand the arms out stretching them sideways. The fingers can be closed or open. (One creates a direct force and the other is a flared force.)
Align the tailbone and the top of the head vertically. If you lean slightly forward with the spine more force can be driven forward. Less strain is present on the inner leg that is straightened. You may prefer the energy this modification brings.
Both legs are strengthened in this pose. It can also help the knee muscles strengthen. The shoulders are stretched and the arms are strengthened.
The muscles needed to raise the arms up are the deltoids the supraspinatus, infrasinatus. pectoralis major and the biceps. This yoga posture will also increase groin flexibility.
Muscles involved in the external hip rotation in the back leg are the quadratus femoris, gemellus Superior and inferior, obturator internus and externus and the piriformis. Muscles in the inner leg that are usually involved with adduction act against the yoga posture if they are not flexible and as a result are stretched. These are the pectineus, adductor longus, brevis and magnus and the gracilis. These muscles affect both legs and will create an inward force towards the midline.
See free yoga sequences with this pose. Yoga video included!
Vinyasa Yoga Sequencing and Flowing
Vinyasa Yoga postures to transition from and to:
Tadasana Trikonasana Parivrtta Trikonasana Virabhadrasana 1 Urdhva Virabhadrasana 2 Parsvakonasana Revolved Lunge Utkatasana Uttanasana Vrksasana Virabhadrasana 3 Reverse Half Moon Pose Downward Dog Pose, Eka Pada Adho Muka Svanasana Parsvottanasana Urdhva Virabhadrasana 2
From Tadasana step the legs apart. Turn one leg out and bend the knee over the ankle.
From Uttanasana step one leg back and externally rotate it until the heel touches the mat.
From the Downward Dog Pose step one leg forward between the hands. Externally rotate the back leg until the heel touches the mat.
Yoga Teacher Tips
It can be hard on the back if injury is present and this yoga position is entered too fast or too deep. It can also be a vary therapeutic yoga position when done mildly.
“Try to give short quick instructions on safety. Targeting the areas that may be vulnerable to injury. This information will reduce the chances of injury from occurring or re-occurring in class. “