What can Warrior 2 Teach You On and Off the Mat?
A lot, actually...
Warrior 2/Virabhadrasana 2 is a quintessential yoga pose in most yoga asana practices. It is one of the standing poses (although can also be done in a chair), and one that both beginners and experienced practitioners can practice. What can you learn from practicing Warrior 2? Lo, so much.
When I started practicing yoga, almost 30 years ago now, I started with Iyengar Yoga, where you hold the poses for-fricken-ever. Warrior 2 wasn’t a momentary pose, we held it for what seemed like eons. My legs would shake, my shoulders would cry, and I would think, “when are we going to do something else?!” But it got easier over time, both with practice and with understanding what this pose, and yoga in general, was all about.
I also deepened my understanding of alignment and body placement and where to focus my attention. What I learned on the mat eventually translated to my life experiences off the mat. I now move through the world with strength and ease, confidence and humility, serious focus and playful humor. It’s all about balance.
Let’s dive into Warrior 2:
The body
Here in the West, entry into practicing yoga usually comes in the form of Asana, or poses practiced on the mat. Warrior 2 builds strength through the whole body, and the longer you hold the pose, the clearer that becomes.
Warrior 2 builds strength in the legs, glutes, core, back, shoulders, and arms, while also cultivating balance. Your legs are in a straight line with your heels lined up, so it’s like you are standing on a tightrope. I have actually seen videos of people practicing yoga on a tightrope, it’s pretty amazing! Here’s one if you want to check it out. But for the sake of this discussion, we’ll keep our feet on the mat.
Learning the physical aspects of Warrior 2 teaches you to balance strength and ease in your body and mind. When you hold this pose for long periods of time, the mind can start to panic, thinking “I can’t do it!” As your anxiety increases it becomes more uncomfortable to hold the pose. But what if you accepted the sensations in your body? That feels very different. I’m not saying to keep going if you have pain (please don’t!), but the sensation of effort in your muscles is definitely something you can withstand.
When you practice yoga, YOU are in charge. If you have reached your limit, stop. If your body is shaking and telling you that you’ve had enough, you are allowed to rest. Alternatively, if you want to hold a pose longer, that is also an option. Learning what your body can do is an incredible part of practicing yoga, and Warrior 2 will challenge you in this way. Sometimes we give up on ourselves too soon. Warrior 2 can teach you to distinguish messages coming from your body vs those coming from your fear. Take it one breath at a time.
The mind
When you practice yoga, the mind and body are inextricably linked. Yoga goes beyond the physical poses to what is happening in your mind as you practice.
When you practice Warrior 2, lots of things can come up: doubt, perseverance, anxiety, calm, feelings of strength, feelings of weakness, and more. I had a teacher many years ago who said “Be Bold!” when we practiced warrior poses. There’s a reason they are called Warrior. They elicit a feeling of strength, power, and stability.
Both of your legs feel strong and powerful as you activate your quads and glutes. You feel expansive and open hearted as you reach your arms in opposite directions. You feel steady as you lengthen your spine upward while pressing your feet downward into the mat.
As you practice, you might notice more confidence and trust in yourself. You can do this. With strength, find ease. Can you let go of tension while still maintaining activity of the muscles? That physical ease will translate into mental ease as you relax into the pose. Focus on one breath at a time as you hold. You will notice your mind gets quieter and calmer.
Own your space in Warrior 2. Take up space beyond the limits of your physical body. How does that feel? Strong. Expansive. Steady. Powerful. You are a warrior, ready to take on whatever life brings you.
What have you learned from practicing yoga generally and Warrior 2 specifically? How has this pose affected how you feel and operate on a daily basis?
Join me daily online for a variety of yoga classes for all levels and abilities! If you are over 50 and looking to stay active in your life, yoga is a great way to do that! Use your yoga practice to cross-train for any sport or activity, and notice improvements in your game. Improve your focus, strengthen and stretch your body, and feel more relaxed and less reactive in your daily life. Click here for a FREE 10 Day All Access Trial to Purple Room Yoga, for both live and on demand yoga, meditation, stretch, and mindulf core classes.