Yoga posture - Virabhadrasana II

Translation: Warrior 2

Step the legs apart. Turn one leg out and bend the knee. Remain aligned vertically with the spine or allow a slight tilt forward towards the bent leg. Expand the arms out stretching them sideways. The fingers can by closed or open. (One creates a direct force and the other is a flared force.)

Align the tailbone and the top of the head vertically. If you lean slightly forward with the spine more force can be driven forward. Less strain is present on the inner leg that is straightened. You may prefer the energy this modification brings.

Benefits
Both legs are strengthened in this pose. It can also help the knee muscles strengthen. The shoulders are stretched and the arms are strengthened. The muscles needed to raise the arms up are the deltoids the supraspinatus, infrasinatus. pectoralis major and the biceps. This yoga posture will also increase groin flexibility.

Muscles involved in the external hip rotation in the back leg are the quadratus femoris, gemellus Superior and inferior, obturator internus and externus and the piriformis. Muscles in the inner leg that are usually involved with adduction act against the yoga posture if they are not flexible and as a result are stretched. These are the pectineus, adductor longus, brevis and magnus and the gracilis. These muscles affect both legs and will create an inward force towards the midline.