Dear yogis !

I offer you a series of articles devoted to the analysis of the core, in my opinion, asanas in Hatha yoga.

My partner PinkyYogi will help you visualize these poses :)

Description of poses will include :

1. All asanas are grouped according to the positions in which they are performed (standing, sitting, lying on your back, hand balances, forward bends, back bends, etc.). Each asana will have a separate article.

2. Each article will reflect:

- name of the pose in English/Sanskrit,

- performance and alignment of asana,

- typical errors,

- modifications,

- positive effects,

- contraindications.

Standing poses

Warrior pose II / Virabhadrasana II 

Performance and alignment of the asana:

Performance of the asana begin with Tadasana.

Make a jump or transition so that your feet are parallel to each other at a distance of 3-4 feet. Turn your right foot 90 degrees, and turn your left foot inwards. In this case, the heel of the right foot is in line with the center of the inner side of the left foot.

Bend your right knee so that the underside of your right thigh is parallel to the floor. Stretch your arms out to the sides, aligning them in a line with your shoulders and thighs, palms down to the floor. Stretch your arms in different directions.

Turning your right hip outward, twist your pelvis to find its neutral position. Engage core muscles. Center of gravity is in the middle.

Turn your head to the right side and look at the right palm.

Check yourself: The back of your legs, chest, and pelvis should be in line.

Take 5 deep breaths.

Similarly, perform the asana for the left side.

Once completed return to Tadasana.

Typical errors:

- deflection in the lower back

- the knee of the bent leg "goes out" for the toes

- the body leans to the side of the bent leg

Positive effects:

- strengthens thighs, knees and arms

- opens the thoracic region

- stretches the shoulders

- increases stamina


- knee problems

- vertigo