Virabhadrasana II (Warrior II Pose)
Learned: Asana Lab
See Manual Pages: 74, A-116, A-120
Where this can show up in class: Sutra 2, Peak Pada
This pose can be done in the following orientations: Standing.
Blueprint Pose: itself
| Hip and Knee Information | |||||
|---|---|---|---|---|---|
| Hip Position | Knee Position | Significant Weight Bearing | |||
| Open | Closed | Bent | Straight | ||
| Front/Leading Leg | X | X | X | ||
| Back/Second Leg | X | X | X | ||
| Movements of Prana | |||
|---|---|---|---|
| Prana | Apana | Vyana | Samana |
Spine Crown |
Sitz bones Feet |
Arms Back leg Front shin |
Legs (scissor) Front foot (corkscrew) |
| Relevant Asanas | ||
|---|---|---|
| Kramas | Related Asanas | Pratikryasanas |
Palms up w/ elbows bent Parighasana Shortened stance (along long edge) Front knee bent less than 90 Wider stance (along short edge) |
Parsva Virabhadrasana II Parsvakonasana / Utthita Parsvakonasana Parighasana |
Anything that stretches front adductors |
| Physical Key Actions | ||
|---|---|---|
| Joint Mobilizations | Muscle Stretching | Muscle Engagement |
Front hip flexion Front hip external rotation Front knee flexion Back femur internal rotation Back hip external rotation (pulling towards) |
Front adductors (to stabilize) Front leg quads Back adductors Back foot Back calf |
| Common Misalignments | |
|---|---|
| Mixalignments | Cues to help |
| Hips not in proper position | Hip points level & pointing towards long edge (Ok to hike back hip or pull towards front to avoid so much torque on pelvic twist) |
| Feet not placed properly | Align front heel w/ back heel or arch; Back foot parallel or turned in (make sure to root through back heel and not toes) |
| Instability | Shorten stance (along long edge, front knee will be a bigger angle) |
| Dumping/hanging in front hip; front hip tilted forward | Engage back glutes to level out hips; "Head over tail, shoulders over hips" |
| Torso leaning too far forward | Look over back arm (w/out collapsing front knee) and engage back hip flexors and quadratus lumborum |
| Anterior pelvic tilt | Anchor/root tailbone, as opposed to tucking (so they don't go too far) |
| Shoulders up by ears | Turn palms up and bend elbows, reach them back out and roll back over |
| Front knee collapsing in | Look at it; Corkscrew front foot |
| Back knee hyperextended | Microbend back knee |