Featured Pose: Warrior 2 (Virbrdrasana 2)

by Baxter and Nina

This week’s featured pose is one of Baxter’s favorite poses for osteoporosis (see here). In addition to building bone strength, Warrior 2 strengthens your arm and leg muscles. This pose also improves your balance and stretches your inner thighs. The variations we describe below make it accessible to almost everyone (it can even be done on a chair).

Baxter prescribes Warrior 2 for:

• osteoporosis
• balance problems
• anxiety (it burns off excess energy and is “grounding”)

Warrior 2 Pose (from Moving Toward Balance)

General Instructions:Step your feet wide apart (about the length of your legs). Turn your right foot out about 90 degrees and your left foot in slightly, so the toes of your back foot line up with the long edge of your yoga mat. Inhale and extend your arms out to your sides. Then exhale and bend your right knee toward 90 degrees (but not further), making sure your right knee is aligned with your middle right toe. If it’s comfortable for you, turn your head to gaze over your right hand. Repeat the pose on your left side.

Recommended Timing:30 seconds (8 breaths) for beginners, working up to 1 minute (12 to 16 breaths)

Some helpful variations:

1. To build arm strength, leave your arms up while changing from the right side to the left.

2. If you have balance problems, practice with your back to a wall, with the hip of your front leg touching the wall. If balance is a serious concern, you can touch your hands to the wall as you bend your knee and while you stay in the pose.

3. If you are generally weak or tight in the hips, practice the pose with your back heel touching the wall. This is also useful to get a clear sense of the straightness of your back leg.

Cautions: If you have knee problems, don’t bend your front knee quite as deeply. Make sure it stops just shy of being over the front ankle. In addition, standing with your feet a bit closer than the 4 to 4 1/2 feet apart that is usually recommended can also help. And if your knee is acutely painful, you could sit on a chair with your front thigh supported by the chair seat to take all weight off your front knee.

Warrior 2, with feet closer, knee less bent (from Moving Toward Balance)