Virabhadrasana II

In addition to putting the body position to that of the picture here, these are some refinements to take note when doing Virabhadrasana II:

  • Step feet wide apart enough such that the bended knee does not go over the right ankle
  • Point the right toes to the front and ensure that the bended knee is more or less in line with the 2nd right toe.
  • Place the left foot such that the right heel is in line with the arch of the left foot and the left foot is 90 degrees to the leg or slightly pointed inwards
  • Firm the straight left leg by lifting the knee cap and tightening the thigh muscles
  • Keep both legs firm and strong, ensuring that the right leg is not holding most of the weight and the weight is spread as evenly as possible between the right (bended) leg and the left (straight) leg. 
  • Lower the hips down such that the angle created by the right shin and the right thigh can be as close to 90 degrees as possible
  • Press the outer left foot firmly on the floor
  • Keep the abdominal and core muscles strong and the body straight above the hips in a verticle line, neither leaning forward or sideways
  • Keep the hips as open as possible and the front of the body facing to the side
  • Widen shoulder blades, stretch the arms away from the body in the same direction as the legs and parallel to the floor
  • Keep the arms straight and firm while maintaining relaxed shoulders and neck
  • Keep sides of the torso long
  • Press the tailbone slightly toward the pubis, not arching much of the lower back
  • Draw the belly in slightly, maintaining mula bandha and uddiyana bandha
  • Gaze over the extended right hand and focus on the right thumb as the drishti point

 There are many benefits from doing this pose, including the following:

  • Increase stamina as this is a powerful pose, especially if holding for some time
  • Open hips to stretch inner thighs, groins and ankles
  • Expand chest, lungs and shoulders
  • Improves concentration and core awareness
  • Stimulates abdominal organs and digestion
  • Relieves backache

 Virabhadrasana II is a good transition pose to many standing poses including Parsvakonasana, Trikonasana and Pasarita Padottanasana.