Benefits:

• Strengthens the legs, including the quadriceps and calf muscles.
• Improves stability by strengthening the hip and ankle joints.
• Stretches the psoas muscles, quadriceps, and calves.
• Stretches the sides of the body.
• Strengthens the shoulders.
• Helps reduce neck stiffness.
• Leg muscles become shapely and stronger.
• Relieves cramp in calf and thigh muscles.
• Opens the hips, shoulders, hamstrings, and chest.
• Reduces fat around the hips.
• Strengthens the core.
• Improves stability and balance of the body.

Contraindications:

• People with leg and knee injuries should avoid this pose, as it puts pressure on the heels and knees.
• People with a weak heart or recent heart surgery should not hold the pose for long, as all standing poses strain the heart.
• It’s better to go slow if the body has recovered from a particular illness, as the body might not be able to support balancing postures.

Preparation of Practice:

• Supta Padangusthasana: Opens up the glutes and hamstrings.
• Surya Namaskar: To warm up the body.
• Utthita Trikonasana: In both Trikonasana and Warrior II, the pelvis faces relatively forward, so it works on the inner thigh muscles, stretching and strengthening the hip muscles.

Anatomy:

• Spine: Extension.
• Shoulder: Outward Rotation, Extension, Abduction.
• Neck: Rotation.
• Elbow: Extension.

Joint Actions:

Agonist and Antagonist:

• Agonist:
  • Back Leg: Quadriceps.
  • Front Leg: Hamstrings, Iliopsoas, Rectus Abdominis.
  • Back Leg: Glutes.
• Antagonist:
  • Back Leg: Hamstrings.
  • Front Leg: Quadriceps, Glutes.

Verbal Cues:

• Stand in Tadasana, rotate your shoulders back, chest lifted, spine straight.
• Inhale and take a stance of 4 to 4.5 feet.
• Right foot turned towards the right at 90 degrees, and the left foot turned slightly inward.
• Right leg heel in line with the back heel arch.
• Exhale and bend the right knee, sinking your hip.
• Stretch out the hands sideways, as though two persons are pulling you from opposite sides.
• Turn the face towards the right and gaze at the right palm.
• Chin above the left shoulder.
• Sink the hip so that the right thigh is parallel to the floor, forming a right angle between the right thigh and right calf.
• The bent knee should not go beyond the ankle but should be in line with the heel.
• Shoulders rolled back, away from the ears, in line with the hips; chest lifted.
• Arms extended, shoulder level, parallel to the floor; palms facing down; active fingers, pointed out.
• Abdomen pulled in.
• Hip squared and tucked in.
• Back leg strong and straight; kneecaps pulled up; toes spread on the mat.

Starting Position:

• Stand in Tadasana.
• Take a stance of 4 to 4.5 feet; rotate your shoulders back, spine straight.
• Turn the right foot towards the right at 90 degrees, and the left foot slightly inwards.
• Bend the right knee; squat down.
• Stretch out the hands sideways.

Counter Posture: Opposite Side.

Variations and Modifications:

• Warrior II against the wall.
• Warrior II sitting on a chair.

Additional Notes:

• Place Warrior II after Trikonasana because it flows better biomechanically, according to the position of the pelvis. This creates continuity in the practice. In both Trikonasana and Warrior II, the pelvis faces relatively forward.