Warrior II Virabhadrasana II

17/02/2024 in Yoga #YOGA #instruction #exercise

Instruction Warrior II Virabhadrasana II

Exercise description

Purpose: Standing position, asymmetrical, strengthening the lower limbs - quadriceps of the thigh, gluteus medius and gluteal muscles, increasing pelvic mobility, stretching thigh adductor muscles and hip flexors. Performance instructions: Stand in the centre of the mat facing the long edge of the mat. Walk to a stride the length of one of your legs. With your toes pointing slightly inwards, heels outwards, press the outer edges of your feet against the mat. Twist your right foot with your toes against the short edge of the mat, with the inside edge of your foot parallel to the front long side of the mat. Keep your feet in line at all times. Bend the right knee so that it remains over the heel. You can shorten or lengthen the stride so that the knee bends to a right angle. Take care that the knee does not tilt inwards. Turn your abdomen and chest towards the long side of the mat. Position your spine perpendicular to the floor transferring your weight also to the upright left lower limb. Take care that both legs of the torso are equally long. Raise the upper limbs to the horizontal, with the insides of the hands pointing to the ground. Turn your head towards the bent leg. With inhalations lengthen the spine, with exhalations lower the hips. After three deep breathing cycles, return to the initial position and repeat the same on the other side.