Finding Resilience
Winter Warriors: Warrior II
With the Winter solstice behind us, occurring on December 21, 2020, the days begin to become longer as the number of hours of sunlight increases. Providing hope that brighter days and warmer weather will return. Though to some it may still feel a long way off, if not never ending. It is during this time we may find ourselves in previous patterns, just going through the motions. Allowing our “ego” to take control and our personal suffering to flourish. It is now that we need to look inward again for the strength and confidence discovered in Warrior I and begin to work on ourselves. Facing and pushing past our personal limitations and weaknesses, to help us overcome our “ego”. This takes practice and patience as well as strength and stamina to take the steps to make the self improvements necessary because our “ego” does not go away. We must work constantly to overcome it, to end our personal suffering.
Virabhadrasana II, or Warrior II, is a pose of strength as well as balance and stability. By spending time in Warrior II these are both created within the physical body and the mind. This allows those who practice it the ability to harness the warrior spirit without letting of their commitment to ahimsa, not causing harm to oneself or others. This will allow us to find the strength to do the self work but still be gentle with ourselves when we stumble or fall back into our old patterns. Knowing that we have it in ourselves to get back up and try again.
This fundamental posture has many benefits for both the entire body. Virabhadrasana II, or Warrior II, opens the hips and chest, allowing the lungs to expand. The groin muscles and quadriceps and ankles as well as the shoulders receive a stretch. The abdominal organs are stimulated while in this posture, help aid in digestion among other bodily functions. Muscles in the legs, arms and abdomen are strengthened and stamina within the body is increased with all the work to hold this pose. Stamina is also created in the mind, as it can take effort mentally to hold the pose.
From Tadasana, or Mountain Pose:
Standing with feet hip distance apart, all ten toes facing forward, begin by stepping the left foot back on the mat about 3 to 4 feet.
Plant the foot on the mat, turning the ankle 90 degrees so that the outer edge of the foot is inline with the back edge of the mat.
Begin to bend the front knee, making sure to keep the knee inline with the ankle. The heel of the front foot lines up with the inner arch of the back foot.
Pressing the outer edge of the left foot into the mat, the left leg is straight.
Hips and upper body turn to the left side of the mat.
Begin to engage the core as the arms rise up to shoulder height and become parallel with the ground. Shoulders roll down and back. Palms face towards the ground, reaching through the finger tips.
Gaze stays forward or, if comfortable for the neck, begin to look over the font shoulder, at the front finger tips.
From Adho Mukha Svanasana, or Downward Dog:
Grounding through the palms, raise the right leg up and step the foot through to between the hands, helping it get there if needed.
Plant the back foot on the mat, turning the ankle 90 degrees so that the outer edge of the foot is inline with the back edge of the mat.
Keep the bend in the front knee, making sure the knee stays inline with the ankle. The heel of the front foot lines up with the inner arch of the back foot.
Pressing the outer edge of the left foot into the mat, the left leg is straight.
Engage the core and begin to raise the torso, shoulders come over hips. Upper body and hips turn to the left side of the mat.
Arms rise up to shoulder height and become parallel with the ground. Shoulders roll down and back. Palms face towards the ground, reaching through the finger tips.
Gaze stays forward or, if comfortable for the neck, begin to look over the font shoulder, at the front finger tips.
Holding here, in the pose, for a few breaths. Feel the stability within your legs as they support you. The strength in your arms as they reach outwards. You may begin to feel fatigue within your body as time passes while you are in this posture. Turn your focus to your breath and allow the long, deep inhales to match the long steady exhales. you are building stamina in both the body and mind by holding the posture. Coming out of the posture when you feel you are ready to.
As always with Virabhadrasana I, or Warrior I, what is done to one side of the body must be done on the other side. To come back into Tadasana, or Mountain Pose, begin by pressing into the right foot as the left foot steps forward to meet it at the top of the mat. The hips and torso turn towards the front of the mt as the arms begin to lower back down to the sides of the torso. Making sure the feet are hip distance apart, take a few breaths here, shaking out the legs. When ready, coming into Virabhadrasana II, or Warrior II, on the left side of the body. To come back into Adho Mukha Svanasana, or Downward Dog, begin to turn the hips and torso towards the front of the mat, lowering the torso over the right leg. Palms come down to the mat on either side of the foot. Coming to the toes of the left foot, press through the palms and step the right foot back to meet the left foot at the back of the mat. Take a moment to peddle out the feet or “walk your dog”, or maybe a flow feels good. Do whatever your body is craving then come back to into Adho Mukha Svanasana, or Downward Dog, to come into Virabhadrasana II, or Warrior II, on the left side of the body.
Take some for reflection once you have completed the posture on both sides, Savasana, or corpse, pose may feel good. Think about how you felt when you were in the posture. Did it become easier to hold the pose once you began to focus on your breath? Taking the focus away from your body and all the individual muscles contracting and stretching, allowing you to hold the posture a little bit longer. Consider applying this when working on our own personal weaknesses and limitations. Focus on one of these at a time instead of trying to overcome the “ego” all at once. Remembering to have patience and be gentle with ourselves when we stumble. It takes practice as well as strength to make self improvements. I believe the benefits are worth the work as we can keep showing up for the people we care about as well as what matters most to us.