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Restorative yoga poses and hatha yoga stretches

English name: Warrior 2
Sanskrit name: Virabhadrasana 2

Difficulty level: Basic

Technique

1. Stand, feet together.
2. Step the feet apart one to one and a half meters.
3. Turn the right foot outwards.
4. Keep the body facing forwards, raise the arms to the sides at shoulder height. Turn the head to look in the same direction as the right arm and foot.
5. Bend the right leg until the thigh is parallel to the floor, keeping the left leg straight and extended with the whole of the left foot on the floor.
6. Hold the position for 20 - 30 seconds.
7. Return to the standing position.
8. Repeat on the left side.

Breathing

• Inhale to energise.
• Exhale while lowering into the pose.
• Breathe normally in the final position.
• Inhale while returning to the standing position.

Benefits

• Respiratory - The opening of the chest helps to strengthen the diaphragm and build lung capacity.
• Anatomical - Strengthens and tones the quadriceps of the bent leg and the ankle of the straight leg. Strengthens the back muscles and relieves backaches.

Notes

• Make sure that the knee of the bent leg does not pass the ankle of that leg. If necessary widen the stance to make sure this does not happen.