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YOGA FOR YOU

Virabhadrasana II

By Ray Madigan & Shelley Choy

POSTED: 01:30 a.m. HST, Dec 21, 2008

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(Warrior Pose II) » This powerful pose challenges the practitioner to maintain focus of the symmetry of the chest and torso while acting through the legs. The mind learns to focus, and the chest and legs become strong and flexible. This week's pose illustrates how to incorporate use of a wall.

1. Bring the outer edge of the left foot to the wall and step the right foot out about four feet. Align the right foot with the arch of the left.

2. Straighten both legs and turn right leg out 90 degrees so the knee points over the foot. Turn the left leg so the knee points straight forward.

3. Place left hand on the wall, slightly below the level of the shoulder.

4. Exhale and bend right leg to a right angle. Take care not to bend past the ankle. The shin bone should be perpendicular to the floor. Work to keep the right hip, knee and ankle in one plane. Keep left leg straight.

5. Keep body straight -- pay attention not to lean to the right. Instead, stretch the left arm to the wall to keep the torso erect.

6. Gaze beyond the right hand and keep your breaths deep and even.

Ray Madigan and Shelley Choy are certified Iyengar yoga teachers and co-direct the Manoa Yoga Center. Address questions to them at Manoa Marketplace, 2752 Woodlawn Drive, Honolulu 96822. Visit www.manoayoga.com or call 382-3910. The center, authors and the Star-Bulletin take no responsibility for any injury arising from the practice of these yoga postures. Readers should seek a doctor's approval before commencing this yoga practice.

(Warrior Pose II) » This powerful pose challenges the practitioner to maintain focus of the symmetry of the chest and torso while acting through the legs. The mind learns to focus, and the chest and legs become strong and flexible. This week's pose illustrates how to incorporate use of a wall.

MANOA YOGA CENTER

1. Bring the outer edge of the left foot to the wall and step the right foot out about four feet. Align the right foot with the arch of the left.

2. Straighten both legs and turn right leg out 90 degrees so the knee points over the foot. Turn the left leg so the knee points straight forward.

3. Place left hand on the wall, slightly below the level of the shoulder.

4. Exhale and bend right leg to a right angle. Take care not to bend past the ankle. The shin bone should be perpendicular to the floor. Work to keep the right hip, knee and ankle in one plane. Keep left leg straight.

5. Keep body straight -- pay attention not to lean to the right. Instead, stretch the left arm to the wall to keep the torso erect.

6. Gaze beyond the right hand and keep your breaths deep and even.

Ray Madigan and Shelley Choy are certified Iyengar yoga teachers and co-direct the Manoa Yoga Center. Address questions to them at Manoa Marketplace, 2752 Woodlawn Drive, Honolulu 96822. Visit www.manoayoga.com or call 382-3910. The center, authors and the Star-Bulletin take no responsibility for any injury arising from the practice of these yoga postures. Readers should seek a doctor's approval before commencing this yoga practice.

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