Warrior II, or Virabhadrasana II, is a beloved and beneficial pose and is very likely to show up in your yoga class.
It would be best if you fine-tuned your alignment in this pose as you advance your yoga practice.
Here are some easy ways to correct the most common Warrior II alignment issues. When practicing this pose, consider these three things.
Your base and stance are not correct.
A wide base will misalign the pelvis and the entire body. The arch of the rear foot should line up with the front heel. This simple adjustment will correct the width of your stance.
In Warrior II, you should use your largest stance. Many students don’t realize that they need to adjust their leg and foot positions when transitioning from Warrior I to Warrior II. To keep your front knee at 90 degrees, you should make sure that the base and stance are as long as possible. Some teachers, such as Iyengar, suggest 4 to 4.5 feet in distance.
Splayed or Dumped Front Knee
In Warrior II, the knee should be above the ankle. If the body struggles to reach the 90-degree bend, the knee can be behind the foot. We do not want the leg to be in front of the ankle. This can be achieved by lengthening your stance.
Now that the knee is aligned above the ankle, it will often tilt inwards. Look at your leg and move it toward the side of the little toe. Your knee should appear to be shooting a straight line between the second and third fingers. Prevent knee pain by aligning your leg correctly every time you play Warrior II.
Forward-Leaning Torso
Many students lean forward as soon as their arms are extended. Draw the base of your shoulder blades along the back while you grow taller in your torso and lengthen your spine.
As you move forward, align your torso so that it is perpendicular to the floor surface. Engage your core and tuck it in so that you don’t lead with the belly. Reach with both arms as if you were being pulled equally in front and back.
Use all three tips together the next time you play Warrior II. To get taller, inhale while lengthening your spine. Exhale, and lower your legs to extend them as you become more flexible.
Check that the front leg is not splaying outward. You will become a strong and beautiful warrior by following these simple steps.
