The Warrior 2 Pose in Yoga
- Focus: Ankles
- Level: Beginner
- Total Time: 30 to 60 seconds
- Indications: backache, carpal tunnel syndrome, osteoporosis
- Contraindications: diarrhea, high blood pressure, modification for neck injury
Warrior 2 Pose: How to Practice Virabhadrasana II
The Warrior 2 pose focuses on building strength in your legs and ankles while stretching your shoulders, chest, lungs and groin. It can energize your abdominal organs, improve your stamina, treat backache, and relieve pain caused by carpal tunnel syndrome, osteoporosis, and flat feet. Those who have problems with diarrhea or high blood pressure should avoid this pose. Those who suffer from neck problems should keep their neck aimed straight ahead rather than turning it in this pose.
- Begin by standing in mountain pose. Stand tall and straight with your feet separated enough to feel stable. Establish a solid connection with the ground by shifting your weight distribution so that it is equally divided between the base of your big toes, the base of your little toes, and both left and right sides of your heels.
- Raise your arms parallel to the ground and actively reach them out. Keep your shoulder blades broad and your palms facing the ground.
- Step forward on your left leg, planting your foot straight in front of you. Point your left foot slightly to the left and point the toes of your right foot at a 90-degree angle outward, to the right. Align your heels in a straight line under your body and tense your thighs to support your body. Rotate your left thigh slightly out so that the middle of your left kneecap is over your left ankle.
- Breathe out and bend your left knee until you approach a right angle with the ground. Straighten your right leg and press your right heel into the ground to anchor it. Extend your arms straight out from your shoulder blades while keeping your torso upright over your pelvis. Your left arm should be directly over your left leg while your right arm is above your right leg. Gently tuck your hips under. Rotate your head to the left and gaze out past your left hand.
- Stay in this position for 30 to 60 seconds.
- To release yourself from this pose, breathe in, step back until your feet are together and pointing straight ahead. Your arms will return to your sides.
- Repeat this process, this time stepping forward with your right leg.
The Leg Stretch Pose in Yoga
- Starting on all fours with a neutral spine, point your right toes, straighten your right leg behind you, and raise it toward the sky and hold this position for a few seconds.
- With your leg in the air, slowly flex your foot and hold the position for a few seconds.
- Relax your foot and return your leg to the starting position.
- Repeat this stretch with the left leg.
Now, stand up and end your warm-up session with the goddess pose stretch.
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TOP YOGA MCQs Questions and Answers
1 Who is believed to be the father of Yoga?
A Krishnamacharya
B Gautam Buddha
C Maharshi PatanjaliAdi
D Shankaracharya
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2 Yoga has eight components, also known as the eight fold path of life — Niyama, Asana, Pranayama, Dhyana, Samadhi are five of them. Which are the other three?
A Savichar, Santosa, Tapas
B Asteya, Aparigraha, Brahmacharya
C Ananda, Asmita, Aachaar
D Yama, Dharana, Pratyahara
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3 The word “Yoga” comes for Sanskrit. What is the literal meaning of this word?
A Hindu system of philosophy & meditation
B Inner peace & tranquility
C Joining together
D Controlled breathing
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4 Over time, many new postures have been added to the original compendium of Asanas that yoga started with to incorporate modern day fitness requirements. How many classic Asanas were enlisted in the initial texts?
A 84
B 108
C 33
D 195
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5 Surya Namaskar is considered to be a complete exercise for the body and has often been cited as a combination of Asanas that helps in stretching almost all the major muscles. How many different Asanas does Surya Namaskar comprise of?
A 12
B 7
C 10
D 8
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6 Yoga has many practitioners in the West and several Hollywood celebrities such as Adam Levine and Julia Roberts have endorsed it. Indra Devi is credited with introducing Yoga to the West. Which country did she belong to?
A Nepal
B Russian
C India
D USA
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7 An Indian youth organisation entered the Limca Book of Records for simultaneously performing Yoga for the longest duration. Which organisation was this?
A NSS
B Girl Scouts
C LTS
D NCC
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8 Bharat Thakur is an internationally renowned name in the field of yoga instructors and a celebrity in his own right. Which new field of yoga did he lay the foundation for?
A Ashtang Yoga
B Hatha Yoga
C Sahaja Yoga
D Artistic Yoga
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9 Now to some yoga-related fun questions! Recently, a photo of the very hot, very happening Canadian Prime Minister Justin Trudeau doing Mayurasana went viral. Around 40 years back another world leader struck a similar pose, alas there was no social media he could go viral on. Who was he?
A Richard Nixon
B Pierre Trudeau
B Harold Wilson
B Georges Pompidou
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10 In the popular TV series Friends, one of the main characters is seen talking to Mr. Treeger, the superintendent of Monica’s building, about attending Yoga classes. Which character is this?
A Ross
B Phoebe
C Monica
D Mike
Answer ⇒ ????