65 Big Bay Point Rd Unit #2 Innisfil, ON L9S 2N1 | (705)-321-2545

December Yoga Pose of the Month- Warrior II

by Tracey Holton

Pose of the Month: Warrior II- Virabhadrasana II ( (veer-uh-buh-DRAHS-uh-nuh)

Continuing with our Warrior series Warrior II is another standing yoga pose that honours the “spiritual warrior” in all of us.

 

Benefits of Warrior II Pose:

- Builds balance, and stability
- Improves focus and concentration
- Stimulates the nervous system
- Stretches hips, groin and shoulders
- Strengthens legs, arms and shoulders
- Improves circulation and respiration

How to get into the pose:

Begin in Mountain Pose (Tadasana), and as you exhale step the right foot back back and turn the foot parallel to the back of your mat, back leg stays extended as you press  down through the outer edge of the foot (with legs straight your ankles should be under your wrists).

Bend your left knee (about 90 degrees or until the thigh is parallel to the floor and the knee is directly over the ankle or just behind it and in line with 2nd toe). Never let the knee pass out in front of the ankle!

Once you are in the pose make sure your hips are level with each other (you can place your hands on your hips to make sure one hip isn’t higher than the other).

Open the torso and hips to face the long side of your mat and extend your arms out from the shoulders with your palms facing down.

Reach out with the fingertips as your shoulder blades squeeze together. Shoulders over hips.

Keep your head directly over your tailbone.

Take your gaze out to the tip of the left middle finger.

Hold for 5-10 breaths.

To release, inhale and press down through your back foot as you straighten the front leg. Lower your arms.

Repeat on the other side.

Modifications & Variations  

Keep your hands on your hips if you have a shoulder injury.

If you have neck problems don’t turn your head to look over the front just keep your gaze out in the direction of your chest.

If your hips are tight or you have an injury or pain in your knees shorten your stance and bend the front knee to your ability.

To deepen the pose:

Turn the palms and inside elbow creases towards the ceiling and then rotate them back down to face the floor.

Sit lower in lunge.

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    https://senja.io/p/kungfupanda4thaihd/r/bKjFR6
    https://senja.io/p/peenak4thai/r/klxbtc
    https://senja.io/p/teeyodhdthai/r/klxpas
    https://senja.io/p/demonslayer42024hdthai/r/klxthai
    https://portaly.cc/LustfulPhantomEp39
    https://github.com/2024-Hor-Taew-Tak-The-Finale-WQHD-1440p
    https://www.vitaely.me/kungfupanda4thaihd
    https://github.com/4-2024-Kung-Fu-Panda-4-UHD
    https://github.com/2024-Dune-2-HD-IHD
    https://deepnightep2.framer.media/
    https://www.forexagone.com/forum/questions-debutants/kmanuiksa-107978#205581
    https://friendpaste.com/1jBmiONRjyz4GHSsreLGM
    https://www.pastery.net/phjuuf/

    kjliop

  • https://community.oneplus.com/thread/1539427007043993602
    https://community.oneplus.com/thread/1539435645389242375
    https://community.oneplus.com/thread/1551102507017568260
    https://community.oneplus.com/thread/1551109912212275200
    https://www.yohlar.com/group/yohlar-group/discussion/da9a2622-825e-43d0-991a-d7f3bd72a964
    https://www.myrtlebeastocr.com/group/gear-accessories/discussion/1df80a81-0048-413d-9307-eed8c51c6df6
    https://www.myrtlebeastocr.com/group/gear-accessories/discussion/9de9bcb8-a1e0-45b8-af66-385da81ee899
    https://www.myrtlebeastocr.com/group/gear-accessories/discussion/213b3a6a-c36c-403f-9572-ba80a8be5f00
    https://community.oneplus.com/thread/1551141259794448384
    https://community.oneplus.com/thread/1551153417915727878
    https://community.oneplus.com/thread/1551157048966643721
    https://www.yohlar.com/group/yohlar-group/discussion/6f6c676c-2fa2-4a16-8be4-29dbd66356fc
    https://www.yohlar.com/group/yohlar-group/discussion/3e3a2265-73eb-4b9a-ab8f-68b7f58ef989
    https://www.myrtlebeastocr.com/group/gear-accessories/discussion/e8fcbe29-be36-4843-b847-a8612f942ea3
    https://www.myrtlebeastocr.com/group/gear-accessories/discussion/904b09f5-7135-46a9-bde8-6d646d5f7d39
    https://www.myrtlebeastocr.com/group/gear-accessories/discussion/025ab08c-34b5-4867-b2ca-5ba98e4e49c9
    https://pastelink.net/5aubdzk2
    https://pastelink.net/p03ynvg1
    https://pastelink.net/umvo5nit
    https://community.oneplus.com/thread/1551373917174628361
    https://medium.com/dedenuryanagaspol/%E0%B8%94%E0%B8%B9-%E0%B8%AB%E0%B8%99%E0%B8%B1%E0%B8%87-%E0%B8%AA%E0%B8%9B%E0%B8%B2%E0%B8%A2-x-%E0%B9%81%E0%B8%9F%E0%B8%A1%E0%B8%B4%E0%B8%A5%E0%B8%B5-%E0%B9%82%E0%B8%84%E0%B9%89%E0%B8%94-%E0%B9%84%E0%B8%A7%E0%B8%97%E0%B9%8C-2024-hd-%E0%B9%80%E0%B8%95%E0%B9%87%E0%B8%A1%E0%B9%80%E0%B8%A3%E0%B8%B7%E0%B9%88%E0%B8%AD%E0%B8%87-%E0%B8%9E%E0%B8%B2%E0%B8%81%E0%B8%A2%E0%B9%8C%E0%B9%84%E0%B8%97%E0%B8%A2-thai-sub-248c42f56af3 https://medium.com/dedenuryanagaspol/4k-%E0%B8%94%E0%B8%B9-spy-x-family-code-white-%E0%B8%AA%E0%B8%9B%E0%B8%B2%E0%B8%A2-x-%E0%B9%81%E0%B8%9F%E0%B8%A1%E0%B8%B4%E0%B8%A5%E0%B8%B5-%E0%B9%82%E0%B8%84%E0%B9%89%E0%B8%94-%E0%B9%84%E0%B8%A7%E0%B8%97%E0%B9%8C-%E0%B9%80%E0%B8%95%E0%B9%87%E0%B8%A1%E0%B9%80%E0%B8%A3%E0%B8%B7%E0%B9%88%E0%B8%AD%E0%B8%87-%E0%B8%94%E0%B8%B9-%E0%B8%AB%E0%B8%99%E0%B8%B1%E0%B8%87%E0%B8%AD%E0%B8%AD%E0%B8%99%E0%B9%84%E0%B8%A5%E0%B8%99%E0%B9%8Chd-%E0%B8%9F%E0%B8%A3%E0%B8%B5-%E0%B8%AB%E0%B8%99%E0%B8%B1%E0%B8%87-%E0%B9%83%E0%B8%AB%E0%B8%A1%E0%B9%88-5855f6f17201
    https://medium.com/dedenuryanagaspol/%E0%B8%94%E0%B8%B9%E0%B9%84%E0%B8%97%E0%B8%A2-%E0%B8%AA%E0%B8%9B%E0%B8%B2%E0%B8%A2-x-%E0%B9%81%E0%B8%9F%E0%B8%A1%E0%B8%B4%E0%B8%A5%E0%B8%B5-%E0%B9%82%E0%B8%84%E0%B9%89%E0%B8%94-%E0%B9%84%E0%B8%A7%E0%B8%97%E0%B9%8C-2023-%E0%B9%80%E0%B8%95%E0%B9%87%E0%B8%A1%E0%B9%80%E0%B8%A3%E0%B8%B7%E0%B9%88%E0%B8%AD%E0%B8%87-%E0%B8%94%E0%B8%B9%E0%B8%AB%E0%B8%99%E0%B8%B1%E0%B8%87%E0%B8%AD%E0%B8%AD%E0%B8%99%E0%B9%84%E0%B8%A5%E0%B8%99%E0%B9%8C-hd-%E0%B8%9E%E0%B8%B2%E0%B8%81%E0%B8%A2%E0%B9%8C%E0%B9%84%E0%B8%97%E0%B8%A2-afa31c9d3a7d https://medium.com/dedenuryanagaspol/%E0%B8%94%E0%B8%B9-%E0%B8%AB%E0%B8%99%E0%B8%B1%E0%B8%87-%E0%B8%AA%E0%B8%9B%E0%B8%B2%E0%B8%A2-x-%E0%B9%81%E0%B8%9F%E0%B8%A1%E0%B8%B4%E0%B8%A5%E0%B8%B5-%E0%B9%82%E0%B8%84%E0%B9%89%E0%B8%94-%E0%B9%84%E0%B8%A7%E0%B8%97%E0%B9%8C-2023-spy-x-family-code-white-%E0%B9%80%E0%B8%95%E0%B9%87%E0%B8%A1%E0%B9%80%E0%B8%A3%E0%B8%B7%E0%B9%88%E0%B8%AD%E0%B8%87-hd-%E0%B8%9E%E0%B8%B2%E0%B8%81%E0%B8%A2%E0%B9%8C%E0%B9%84%E0%B8%97%E0%B8%A2-f2703d468be1
    https://medium.com/kitysumi9/%E0%B8%94%E0%B8%B9%E0%B9%84%E0%B8%97%E0%B8%A2-%E0%B8%81%E0%B8%B1%E0%B8%87%E0%B8%9F%E0%B8%B9%E0%B9%81%E0%B8%9E%E0%B8%99%E0%B8%94%E0%B9%89%E0%B8%B2-4-2024-%E0%B9%80%E0%B8%95%E0%B9%87%E0%B8%A1%E0%B9%80%E0%B8%A3%E0%B8%B7%E0%B9%88%E0%B8%AD%E0%B8%87-%E0%B8%94%E0%B8%B9%E0%B8%AB%E0%B8%99%E0%B8%B1%E0%B8%87%E0%B8%AD%E0%B8%AD%E0%B8%99%E0%B9%84%E0%B8%A5%E0%B8%99%E0%B9%8C-hd-%E0%B8%9E%E0%B8%B2%E0%B8%81%E0%B8%A2%E0%B9%8C%E0%B9%84%E0%B8%97%E0%B8%A2-9c7977ad3489 https://medium.com/kitysumi9/%E0%B8%94%E0%B8%B9-%E0%B8%AB%E0%B8%99%E0%B8%B1%E0%B8%87-%E0%B8%81%E0%B8%B1%E0%B8%87%E0%B8%9F%E0%B8%B9%E0%B9%81%E0%B8%9E%E0%B8%99%E0%B8%94%E0%B9%89%E0%B8%B2-4-2024-hd-%E0%B9%80%E0%B8%95%E0%B9%87%E0%B8%A1%E0%B9%80%E0%B8%A3%E0%B8%B7%E0%B9%88%E0%B8%AD%E0%B8%87-%E0%B8%9E%E0%B8%B2%E0%B8%81%E0%B8%A2%E0%B9%8C%E0%B9%84%E0%B8%97%E0%B8%A2-thai-sub-eb1cd90b94db
    https://medium.com/kitysumi9/%E0%B8%94%E0%B8%B9-%E0%B8%AB%E0%B8%99%E0%B8%B1%E0%B8%87-%E0%B8%81%E0%B8%B1%E0%B8%87%E0%B8%9F%E0%B8%B9%E0%B9%81%E0%B8%9E%E0%B8%99%E0%B8%94%E0%B9%89%E0%B8%B2-4-kung-fu-panda-4-2024-%E0%B9%80%E0%B8%95%E0%B9%87%E0%B8%A1%E0%B9%80%E0%B8%A3%E0%B8%B7%E0%B9%88%E0%B8%AD%E0%B8%87-hd-%E0%B8%AD%E0%B8%AD%E0%B8%99%E0%B9%84%E0%B8%A5%E0%B8%99%E0%B9%8C%E0%B8%9F%E0%B8%A3%E0%B8%B5-ad162596c53d https://medium.com/kitysumi9/%E0%B8%94%E0%B8%B9%E0%B8%AB%E0%B8%99%E0%B8%B1%E0%B8%87%E0%B8%AD%E0%B8%AD%E0%B8%99%E0%B9%84%E0%B8%A5%E0%B8%99%E0%B9%8C%E0%B8%9F%E0%B8%A3%E0%B8%B5-%E0%B8%81%E0%B8%B1%E0%B8%87%E0%B8%9F%E0%B8%B9%E0%B9%81%E0%B8%9E%E0%B8%99%E0%B8%94%E0%B9%89%E0%B8%B2-4-2024-%E0%B8%94%E0%B8%B9%E0%B8%AB%E0%B8%99%E0%B8%B1%E0%B8%87%E0%B9%84%E0%B8%97%E0%B8%A2-kung-fu-panda-4-%E0%B9%80%E0%B8%95%E0%B9%87%E0%B8%A1%E0%B9%80%E0%B8%A3%E0%B8%B7%E0%B9%88%E0%B8%AD%E0%B8%87-uhd-6929814c098f

    kitysumi9

  • https://www.charidy.com/1710308604163657191
    https://portaly.cc/LustfulPhantomEp39
    https://torre.ai/ep3939hdthai?r=xREzD3aG
    https://www.charidy.com/1710309877590892055
    https://www.charidy.com/1710310052794678563
    https://www.charidy.com/1710310452162952728
    https://www.charidy.com/1710298150319847776
    https://copyfol.io/v/zgz8dt7p
    https://github.com/2024-Hor-Taew-Tak-The-Finale-WQHD-1440p
    https://portaly.cc/spy-x-family-code-white
    https://torre.ai/x2024spyxfamilycodewhitewqhd?r=nR1xykgO
    https://www.charidy.com/1710302599451551987
    https://uxfol.io/10ff8aa1
    https://portaly.cc/NoWayUpThai2024
    https://www.charidy.com/1710304932222793104
    https://www.charidy.com/1710305622099555074
    https://copyfol.io/v/cqn9j8pp
    https://portaly.cc/teeyodhdthai
    https://a.purplepass.com/events/285093—plus-%E0%B8%94%E0%B8%B9%E0%B8%AB%E0%B8%99%E0%B8%B1%E0%B8%87%E0%B9%84%E0%B8%97%E0%B8%A2%E0%B8%9F%E0%B8%A3%E0%B8%B5-%E0%B8%AB%E0%B8%AD%E0%B9%81%E0%B8%95%E0%B9%8B%E0%B8%A7%E0%B9%81%E0%B8%95%E0%B8%81-%E0%B9%81%E0%B8%AB%E0%B8%81%E0%B8%AA%E0%B8%B1%E0%B8%9B%E0%B8%B0%E0%B8%AB%E0%B8%A2%E0%B8%94—(2024)—plus-%E0%B8%94%E0%B8%B9-%E0%B8%AB%E0%B8%99%E0%B8%B1-mar-13th
    https://www.forexagone.com/forum/questions-debutants/kmjiopasader-107794#205394
    https://bemorepanda.com/index.php/en/posts/1710312313-maliksa
    https://friendpaste.com/3nTVHECaxwLEj7bUqUFVNZ
    https://www.pastery.net/gyzqhx/

    kdcfrrw

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