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Benefits * strengthens the shoulders, arms, thighs, legs and ankles
* stretches the groins, thighs, and ankles
* expands the chest, lungs and shoulders
* stimulates abdominal organs and digestion
* increases stamina and endurance
* relieves backaches, especially through second trimester of pregnancy
* improves balance, concentration, and core awareness
Contraindications/ Cautions * high blood pressure
* medical conditions that affect balance
* diarrhea
* neck problems: keep head and neck looking forward from the chest rather than over front arm
Step by Step Virabhadrasana II (veer-ah-bah-DRAHS-anna)
Virabhadra = name of a warrior who is an incarnation of Shiva
1. Stand in Tadasana. As you exhale, step your left foot back 3 1/2 to 4 feet. Align the left heel behind the right heel and then turn the left foot out 90 degrees. Turn the hips out to the left. Firm the thighs feeling the center of the right knee cap move in line with the center of the right ankle.
2. Inhale and raise your arms parallel to the floor over the thighs. Widen the shoulder blades as you open chest and collar bones and havethe palms facing down. As you exhale, bend the right knee forward over the right heel; the right shin should be perpendicular to the floor (as a guide, you should be able to see the right big toe and inner egde of the right foot) . Maintain even grounding through the right foot. Applying slightly more pressure in the right heel rather than the toes will keep the right knee more stable. Draw the tailbone under and towards the pubic bone and feed the bottom front ribs in keeping the abdomimum from swaying outward. Strengthen the position by pressing the outer left heel into the floor.
3. Conitue to stretch the arms away from the shoulders parallel to the florr. Avoid leaning the upper bosy over the right thigh; stay tall over the pelvis. Focus your gaze over the right arm down the middle finger.
4. Breathe slowly and stay for 30 seconds to 1 minute. To exit, inhale and straighten the right leg. Exhale and lower the arms. Reverse the feet facing the other way and repeat for the same length of time for the left leg.
Modifications/Cautions
* If you have difficulty balancing or find the pose to deep, decrease the distance between your feet several inches; ensure that the right knee is still over the heel and not over the toes.
* For deeper variation, move the left heel back few more inches and bring the right thigh to parallel with the floor; ensure that the right knee is still over the heel and not over the toes, and keep the tailbone reaching lightly under.
