Warrior II

Virabhadrasana II or Warrior II posture is a classic standing posture that builds strength, stamina and fierceness. Imagine Arjuna standing on the battlefield in the Bhagavad Gita, being asked by Krishna to enter into a war in which he will face his own family and beloved teacher. When faced with adversities in our own lives, use the practice of Warrior II to feel the feet and legs balanced and strong. Create the ability to stand up for yourself in the face of difficulty with the fierce aliveness of this pose. You are here, you are strong, you are able!

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Reclining Tree Pose
Supta Vrksasana

Lay on the back with legs extended. Bring left foot onto the inside of the right calf. Use a block under the outside of the left knee. Make sure that the shoulder blades and back of pelvis are square to the floor. Extend out through the right leg. 
Hold 10 breaths then release and change sides.
Therapeutics: Opens the groins and prepares the body for Vrksasana and Virabhadrasana postures.

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Half Happy Baby Pose
Anandabalasana

Lay on the back with the knees bent and feet on the floor. Draw both knees into the chest with the knees to the outside of the body. Either hold the backs of the knees with the forearms or hold the outside of the feet with the hands and draw knees towards floor. Keep the pelvis flat on the floor to avoid rounding the back. 
Therapeutics: Stretches the groins, inner thighs and hamstrings.

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Thread the Needle Pose
Sucirandrasana

Lay on the back with the knees bent, feet on the floor Cross your left foot over the right knee and flex the ankle.
Variation I:  Gently press the upper inner left thigh away from your belly. Hold for 10 breaths, then release and change sides.
Variation II:  Draw the legs towards the chest and clasp the hands behind the right thigh. Hold 10 breaths then release and change sides.
Therapeutics: Opens the outer hips and provides traction to the lower back.

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Crescent Lunge to Runner's Lunge Flow 
Anjaynasana to Ardha Hanumanasana Vinyasa

Begin on all fours and bring left foot between hands. Inhale sweep arms forward and up to the heart (shown) or overhead pressing pelvis forward. Exhale touch floor on either side of foot as you press pelvis back evenly and extend chest over the straight leg. You may also use blocks under the hands if it is difficult to reach the floor.
Repeat to both sides 5 times with the breath.
Therapeutics: Stretches hip flexors and strengthens legs.

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Warrior II
Virabhadrasana II 

Stand with feet wide apart. Turn left foot out 90 degrees and right foot in 30 degrees. Inhale arms out from shoulders. Exhale and bend left knee. Keep torso upright and do not lean over bent leg. Gaze towards left hand. 
Hold 5-10 breaths then release and change sides.
Therapeutics: Strengthens legs and increases balance

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Standing Wide-Legged Forward Bend
Prasarita Padottanasana 

Stand with feet wide apart. 
Bend forward from hips placing hands between feet. Release spine forward reaching hands forward keeping the weight on the feet. Engage the abdomen and hold up to 1 minute, then return to standing by drawing hands onto hips and lifting entire torso up as a single unit.
Therapeutics: Intense hamstring stretch, opens back of body

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Supported Bridge Pose
Salamba Setu Bandha 

Lie down on the back with the knees bent and feet on the floor. Lift pelvis off floor on an inhalation, place block under sacrum on whichever height is appropriate for you, and rest sacrum on the block. Turn palms up and toes slightly in. Rest up to 5 minutes.
Therapeutics: Opens front of belly and solar plexus allowing for increased breath in these areas as well as tractioning the lower spine.

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Corpse Pose
Savasana 

Lie on back with legs straight and feet relaxed to sides. Move arms away from sides slightly and turn palms to face ceiling. You may use support under the knees for low back pain; and a folded blanket under the head if needed. Rest 5-15 minutes.
Therapeutics: Allows for integration of mind and body after asana practice, promotes restful awareness​