Warrior II (Virabhadrasana II)

Warrior 11 (Virabhadrasana 11) is one of the most widely taught asanas, and a great posture for developing strength, stamina and confidence.

This king of standing asanas is rooted in mythology: Virabhadra is the name of a fierce warrior - an incarnation of Shiva - thought to have had a thousand heads, eyes and feet.

As befits a warrior, this is not an asana for shrinking violets.

This is a strong, grounding posture that encourages mental determination as well as manifold physical benefits.

Benefits

* A great asana for all-round strengthening, especially the chest, lungs, groins and shoulders, as well as the legs and ankles.

* Stimulates the abdominal organs.

* Helpful for back pain and sciatica.

* Virabhadrasana II is also helpful for osteoporosis, flat feet and carpal tunnel syndrome.

* Because of its grounding, confident shape, Virabhadrasana 11 also helps to cultivate confidence, focus and self-belief.

Pointers to remember

* Begin in Moutain Pose (Tadasana) and take a wide - leg length - step to the side.

* Bend the right knee so that it is over the anke. Try not to let the knee collapse to one side.

* Gaze over the right finger tips, while taking care not to strain the neck.

* Take five long, slow breaths.

* Soften the shoulders by ensuring they are away from the ears.

Contraindications

High blood pressure. If you suffer from this, consult your doctor first.

Photography by Rebecca Cockcroft