Asana of the Month (September)

VIRABHADRASANA II
(EXALTED WARRIOR)

HOW TO DO IT

Stand in Tadasana at the front of the mat, Mountain pose, toes together, heels two thumbs’ width apart.

Exhale to step or jump the right foot out a long leg’s length apart – the left foot points at 90º to the short edge of the mat, the right toes are pointing inwards about 30º.

Align the hips so they are square to the front edge of the mat. You may have to heel-toe the right foot out wider to keep your balance to start with to square the hips (keeps the pelvis from skewing). When you are more proficient at this pose, if you drew an imaginary line from the back of the left heel, it would line up with the turned in right heel.

Raise your arms parallel to the floor and reach them actively out to the sides, shoulder blades wide, palms down. Keep the shoulders away from the ears, moving them down towards the hips.

Lunge into the front leg on an exhalation until the knee is aligned over the ankle joint, the shin is perpendicular to the floor. Anchor this movement of the left knee by strengthening the right leg and press the outer right heel firmly to the floor, creating a slight arch in the foot. Keep the left knee tracking towards the pinkie toe side of the left foot. If it’s available to you, let the left thigh be parallel to the floor.

Stretch the raised arms away from each other, keep the torso centred over the hips, not leaning too far forward into the future, or too far back in the past! Shoulders should be directly over the pelvis Tuck the tailbone under slightly (moving it towards the pubis), turn the head to gaze over the left middle fingernail, focus going inward and breathe, deep full breaths all the way up to the collarbones and all the way out, every last drop of breath. Stay here for at least a minute before changing to the other side.

BENEFITS
Tones and strengthens the legs, opens and strengthens the hip flexors (essential to keep these strong as we age), helps to maintain balance and inner awareness.

The warrior knows which way to go.