Virabhadrāsana 2: The Warrior Pose 2

Instructions

1. Stand in Tadasana 

2. Place your legs four feet apart, with your right foot turned 90 degrees, left foot turned little inwards. 

3. Inhale, extend your hands in line with your shoulders, palms facing down. 

4. Exhale, bend your right knee parallel to the ground as you straighten your left leg. 

5. Keep your torso straight and chest open. 

6. Turn your head to the right side, fix your gaze on a spot on your right hand. stay steady with focused even breathing for 20-30 seconds 

7. To come out, inhale and gently release the lunge. 

Repeat on the left side.

Benefits

1. Strengthens and stretches the legs and ankles

2. Shapes the leg muscles 

3. Relieves calf muscle cramps 

4. Stretches the groins, chest and lungs, shoulders

5. Stimulates abdominal organs

6. Increases stamina

7. Relieves backaches, especially through second trimester of pregnancy

8. Therapeutic for carpal tunnel syndrome, flat feet, osteoporosis, and sciatica