Virabhradrasana II (Warrior II)
Pose: Virabhradrasana II (Warrior II)
This pose works the muscles in the legs. It strengthens and stretches the legs and ankles, especially the quadriceps, while also targeting the inner thighs and groin. On the upper body, it is also an opening pose that creates space in the chest, lungs and shoulders. The sides of the body lengthen, to elongate the torso, allowing more space for the internal organs to relax.
Benefits: Relieves cramping and tightness associated with backaches, and corrects bad posture. When held for longer periods of time, the pose challenges one's ability to stay focused and rooted, and is an excellent asana to increase stamina.
Precautions: Avoid this pose if you are suffering from diarrhoea, as the pose does require some core work in the abdominal region. If you have high blood pressure, hold the pose for a shorter time (about three to five breaths), so as not to tax the body and raise the heart rate too much.