Yoga Pose of the Month

Every month we will bring your attention to the individual yoga poses sharing the benefits of each pose to gain a deeper understanding of each asana, slowly and steadily in the true spirit of yoga.


Virabhadrasana B / Warrior 2

What are the benefits of yoga?

  • Strengthens your legs and opens your hips and chest
  • Improves circulation, respiration, and energises your entire body
  • Develops concentration, balance, and the ability to be grounded
  • Strengthens the arches of your feet

Yoga posture

  • Enter the standing yoga asana pose from Tadasana mountain pose. Inhale and step your right foot back to a long stance with your right foot turned in traditionally at a 45 degree angle. Your left foot should be facing forward.
  • Do not overshoot your left ankle with your knee while in the lunge position. Always remember to take care of your knees. Traditionally, your right heel is in alignment with your left heel, however, our bodies are all made differently so ensure you find the right alignment for your own body. “All asanas must be comfortable and steady.” – Patanjali
  • Traditionally, your back leg is straight, however, you may modify this to suit your comfort. M Life recommends the David Swenson book entitled Ashtanga Yoga: The Practice,  for all modifications and traditional guidance.
  • Open your arms parallel to the floor with the palms facing down. Keep your chest lifted and shoulders down, pushing away from your ears.
  • With each inhale lift at your side ribs, creating length in your spine and opening the heart.
  • For every exhale check your alignment and deepen the lunge.
  • Hold this pose for 5 x breaths.

Did you know?

Behind the name of the Virabhadrasana B yoga pose is a tragic Hindi love story of rage, sadness, compassion and forgiveness between Lord Shiva, his bride Sati, and her father.

Shiva was described as an unorthodox God – a recluse. He spent all of his time meditating on mountain tops rather than engaging in society. Sati’s father did not approve of Shiva and his daughter’s union and so cut them off. It is said Sati sat on the floor and went into a meditative trance by way of yogic exercises. She increased her internal fire so much that she burst into flames and died.

When Shiva heard of his wife’s violent death he was saddened at first, then enraged. He ripped out his dreadlocks and threw one of them down to the earth to create Virabhad (warrior). Shiva ordered his Warrior demon to go the King’s garden and kill Sati’s father.

The warrior yoga asana pose serves as a reminder of the wrath of Shiva. The stance is wide and strong. The gaze is forward along the middle finger and the arms are poised ready to strike. The back arm is the sword, ready to strike forward.

The next time you transition through Warrior II you might feel a little differently!

Note: This asana yoga pose should be avoided by practitioners who have a weak heart. Always consult your doctor before beginning any exercise regime.

“Yogas citta vrtti nirodhah”

The restraint of the modifications of the mind stuff is yoga.

“If you can control the rising of the mind into ripples, you will experience yoga” – Patanjali