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91. Veerabhadrasana 2
Warrior Pose 2
This posture strengthens your legs, back, shoulders, and arms, building stamina. It opens your hips and chest, and improves balance. It is called the Warrior in reference to the fierce warrior, an incarnation of Shiva.
Procedure:
1. Stand straight. Step the legs apart.
2. Jump so that your feet are around four feet apart.
3. Raise both arms parallel to the floor. Turn your head to the left.
4. Turn your left foot 90 degrees to the left and bend your left knee. Keep the hips in the same angle (180 degrees) as for the arms. Stay in this position for 30 seconds to one minute.
5. Combining warrior 1 and warrior 2 into vinyasa, or a flowing sequence, is a great way to get your heart pumping and to energize your body and mind for a challenging day. Begin in the mountain pose, then flow into warrior 1 according to the earlier instructions, then rotate your torso and bring your arms down into the warrior 2 position, then flow back into the mountain. Repeat as many times as you like. Once you’ve combined these two, add warrior 3 and the lightning bolt pose to the sequence, flowing from warrior 1 to warrior 2 to warrior 3 to lightning bolt back to tadasana, then starting all over again. What a way to wake yourself up in the morning! Keep the movements flowing and full of energy. This warrior vinyasa is a real confidence builder.
Benefits:
1. Both legs are strengthened in this pose. It can also help the knee muscles strengthen. The shoulders are stretched and the arms are strengthened. The muscles needed to raise the arms up are the deltoids the supraspinatus, infrasinatus. pectoralis major and the biceps. This yoga posture will also increase groin flexibility.
2. Muscles involved in the external hip rotation in the back leg are the quadratus femoris, gemellus Superior and inferior, obturator internus and externus and the piriformis. Muscles in the inner leg that are usually involved with adduction act against the yoga posture if they are not flexible and as a result are stretched. These are the pectineus, adductor longus, brevis and magnus and the gracilis. These muscles affect both legs and will create an inward force towards the midline.
3. This is a powerful Standing Pose which provides numerous benefits such as increase in stamina and improved strength in the legs and ankles. Just make sure to perform it correctly. You can ask your Yoga instructor for assistance so he or she will be able to tell you how to do it the right way.
Precautions:
Position:
Standing


Purna Shalabhasana
Mulabandasana
Ardha Matsyendrasana
Padmasana
Ushtrasana
Urdhwamukha Tittibhasana
Dwi pada Shirshasana
Purna Dhanurasana
Halasana
Yoga Nidhrasana
Veerabhadrasana 2
Dhandayaman Ekapada Sikandasana
Hanumanasana
Utkatasana
Kandasana
Omkarasana
Marichasana
Vipareetha Shalabhasana
Tripura Harasana
Ardha Padmotthanasana

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