The warrior poses are the most known poses for yoga, and it is easy to understand why. Virabhadrasana B is used in most flows taught in yoga. It can be both a difficult pose as well as a great starting point for novices, depending on where one focuses their energy. Virabhadrasana B also helps introduce students into the deeper dimensions of yoga.
Virabdrasana B gives more symmetry and balance to the pose, particularly for a novice. With the arms out at a T over the feet, it is easier to understand the centering of the pose. Virabhadrasana B helps to illustrate the idea of being in the moment. One never wants to venture too far forward, nor hang too far back in the pose for full expression. The phrase “a warrior never wants to be too in the future nor too far in the past” echo in classes while practicing.
How to Practice
Take a wide leg stance, with your right leg at the back of your matt and your left leg at the front. Inhale, raising your arms to a T. As you exhale turn your gaze over your right leg and bend your knee to make a 90 degree angle. Make sure your knee is not tipping over your toes and pushing toward your pinky toe. Gaze over your right finger tips, adjust your stance as needed to be wider or shorter. Stay for five breaths. Inhale bringing your body and gaze center, and unbending your right legs. Exhale repeating the pose on the left side.
As this pose is a great introduction to the deeper points in yoga, as you practice feel your feet grounded and your breath lifting your torso up. Be sure that your lower abdomen is contracted causing your pelvis to curve slightly under protecting the lower back. Feel the energy pulsing out from your core to all the lines in the bodies.
Do not change your gaze if you are experiencing neck issues, and avoid if you have issues with your feet or ankles. This pose will help to strengthen them however if it hurts do not do it.
When practicing standing poses it is always best to counter with seated poses. Other standing poses to follow up with Trikonasana (Triangle Pose) and Utthita Parsvokonasana (standing side angle). This pose is not a good starting pose for standing and should be entered into a flow either as a middle pose for standing or a ending to the standing poses.