Virabadrasana 2 (Warrior 2 Pose)

Benefits of the Pose

Strengthens and stretches the legs and ankles
Stretches the groin, chest, lungs and shoulders
Stimulates abdominal organs
Increases stamina
Relieves backaches, especially through second trimester of pregnancy
Therapeutic for carpal tunnel syndrome, flat feet, infertility, osteoporosis, and sciatica
Promotes confidence and inner strength

And all of that from just one pose!

Step or jump your feet astride along the length of the mat with the feet slightly more than a leg length apart, turn the right foot to point towards the end of the mat, opening the hips. Turn the left foot in about 45 degrees. Pull up the ankles to activate the arches and try to keep the legs straight but avoid straining or twisting your knees. Align the right heel with the left instep. Inhaling, raise the arms, stretching them straight out at shoulder height, palms facing down. Engage all the muscles of the arms, pressing the shoulders down. Tuck your pelvis under. Tuck your floating ribs in, to minimise sway in your lower back. Exhale and sink the tailbone vertically down, bending the right or front leg and keeping your back straight and your neck long. Keep the right hip opening to the right with the knee pointing straight to the centre of the foot. If the knee comes over the ankle, widen your stance until your knee forms a right angle. Turn only your head and gaze over the right hand trying to keep your shoulders and hips aligned with the side of the mat. Feel your body weight centred between both feet. Hold for several breaths, settling into the pose, breathing deeply. Repeat on the other side.