At the onset, you are required to stand in a Tadasana pose. Then by breathing out take your feet apart. Lift your arms in parallel to the floor and take them to the sides with your palms down
You are then required to take your right foot to the right side and your left foot to the left side in 90 degree. Your right heel needs to be aligned with the left heel. Keep your thighs stiff and take your left thigh out in a way that the left knee cap is aligned with the middle of the left ankle
Then you are supposed to breathe out and twist the left knee over the left ankle. Place your left thigh in line with the floor.
You are then required to extend your arms away from the shoulder blades and in line with the floor. Remember not to bend your torso above the left thigh and try to maintain the sides of the torso long. Your shoulders needs to be placed over the pelvis and then bend your head towards the left side and gaze the fingers
You need to remain in this position for few seconds and by breathing in you can come back to the normal position. Now alter the position of the feet and continue the pose for the same length of time
The main anatomical focus of this pose is upon the whole back side of the body along with the shoulders, calves, hamstrings, calves and back. By practicing this pose regularly you can strengthen your body.
Virabhadrasana II has been therapeutic for flat feet, infertility issues, osteoporosis, carpal tunnel syndrome as well as sciatica.
It tends to reinforce and elongate the legs as well as ankles
Helps in elongating the groins, shoulders as well as chest and lungs
It tends to reinvigorate the abdominal organs
When practices regularly it might assists in relieving form backaches during pregnancy period
It increases the stamina of the body and assist them to work more
It assists in creating balance and stability of mind and body
It has proved to be quite beneficial for enhancing the blood circulation as well as respiration related problems
It assist in improving the concentration power of the person and enhances his focus upon the task that he is doing
It can be an efficient way of developing the inner strength in a person. A person practicing this pose on a regular basis will automatically have the capability to face battles or difficulties with great ease as well as elegance
It is to be remembered that a person suffering from Diarrhea or high blood pressure must avoid practicing this pose as it might worsen the situation to a great extent. Furthermore, a person possessing neck problems must not bend their head to gaze the front hand. They are suggested to look straight forward. This asana needs to be avoided in case you have a weak heart. Always try to work within your range as well as limits. In case of injuries or issues with the health, you must consult a doctor prior to performing this pose.
While turning the left knee in a right angle form, twist it speedily by breathing out. Try to place the inner side of the left knee towards the toe side of the left foot.
As an alteration to this pose you can as well bend the torso away from the left leg by stretching the arms parallel to the top shoulders. The left portion of the torso tends to extend. You can repeat the steps on the right side.
When you are not able to practice the pose in a right manner, then you need to bring certain changes in your pose in order to reduce the resistance and minimize the amount of required exertion. A person facing any form of issues in supporting themselves while performing this pose can make use of the metal folding chair near the left leg. The front part of the seating chair needs to face you. While tilting the left knee, you can slide the front part of the chair inside you left thigh. Repeat the same steps using the chair with right legs bend.
It is with the assistance of the partner, you can reinforce your back leg. Your partner needs to stand behind you. You are then required to circle a belt all around the inner groin. While bending the front knee, your partner can pull the belt at the time you resist the legs inner groin far from that movement.
The various preparatory poses that tend to prepare you for Virabhadra II are Baddha Konasana, Supta Padangusthasana, Utthita Trikonasana and Vrkasana. By performing this poses a person will be capable of performing Warrior II pose in an effective manner.
There are three poses that can be immediately performed after the completion of the Virabhadra II pose such as Bakasana, Utthita Trikonasana and Vrksasana.
It is to be mentioned that in order to escalate the strength as well as length of your arms while performing this asana, you are suggested to twist your palms as well as the elbows creases to face upward while taking the shoulder blades down. When you are rotating your arms, you must twist your palms downward so that they face the floor.