Life Balance Jumpstart: The Wellness Make-Over

Day 22: Find Your Inner Warrior

1 Comment

One of my all time favorite yoga poses is Warrior II, or Virabhadrasana II. I love this pose because, even on my shakiest (physically and emotionally) of days it helps me to feel rooted and strong.

Here we break-down this wonderful grounding, stabilizing pose that, when done properly, allows for so many benefits including: expansion across your chest, lungs, and shoulders; stimulating abdominal organs and digestion; increasing endurance and stamina; improving balance, concentration, and core awareness (hint: it’s not just about your legs supporting you!); stretching your inner thighs and groins; strengthens your shoulders, arms, thighs, ankles, and legs. Wow – that’s a mouthful!


  1. Begin by standing in Mountain Pose (tadasana).

  2. Step your feet wide apart, keeping the outer edges of the feet parallel to the edges of your mat or, if you are on a wood floor, parallel with the floor boards.

  3. Externally rotate your right toes to face the front of your mat, keeping your outer left foot parallel with the edge of the mat or slightly pigeon toed.

  4. Bend your right knee only until the knee is directly above the ankle. Important: do NOT allow the knee to bend beyond the ankle, maintain a 90 degree angle or less.

  5. Peek down at your right toes and make sure you can see your 1st, 2nd, and maybe even 3rd toe. For most, you will feel a slight stretch in the inner right thigh. This is good!

  6. Take your hands to your hips and on an inhale lengthen up through the spine, making sure that your shoulders are directly above your hips. Think of gently drawing your lower belly in and up so as to “fill up” the lower back and slightly lift the chest.

  7. From this supported core, extend your arms to a “T” position with the palms facing the floor. Draw your shoulder blades toward one another and down the back, and bring your gaze over your right fingertips.

  8. Hold for 5-10 breaths and then repeat on the left side.

Please honor the following contraindications:

  • High blood pressure

  • Diarrhea

  • Neck problems – keep your head and neck looking forward from the chest rather than over your front arm

  • Medical conditions that may affect balance

  • Knees: if you have any knee problems be careful not to go too deep into the knee bend. Focus on engaging the quads to stabilize, stabilize, stabilize!

What did you notice while in this pose? What was challenging? What felt amazing? We welcome you to share your experiences!

by Maggie Converse

One thought on “Day 22: Find Your Inner Warrior

  1. Pingback: Yoga to Beat Everyday Pressure | Find Me A Cure

Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s