Suitable for mothers with babies over 3 months. This is an opening pose so not to be performed until you feel fully recovered from the birth. When you do feel ready to take Warrior II keep the pelvic floor muscles tight throughout the open stance.
Stand with feet wide (or as wide as feels comfortable to begin with) on your yoga mat. A sticky yoga mat is essential for these wide leg poses. Turn one foot to a 90 degree angle away from you. Turn the other foot in the same direction to around 45 degrees. Lift the arms out to the side as you inhale. As you exhale, bend over the foot which is at 90 degrees. Just bend a little at first. As you gain strength take the bend deeper, aiming eventually for a right angle with the knee directly over the foot. The body remains central (not leaning over to one side) and the arms are pulling equally in both directions. The head is turned to the side (the same side as the bent leg). Keep breathing steady. Either return and repeat on the other side or take a side bend before returning by placing the elbow lightly on the bent leg, inhaling and stretching the other arm over the head. Keep the arm by the ear and do not allow it to drop infront of the body. Try and keep the arm as straight as you can, reaching through the fingertips. Return and repeat both moves on the other side.
REASONS TO DO WARRIOR II/VIRABHADRASANA II:
Increases arm and lower body strength. The side bend tones the waist. Opens the chest which is especially great for nursing mothers.
