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- Hi, everyone,

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and welcome to 
Yoga With Adriene.

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I'm Adriene, and today
we're going to continue

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our Foundations of Yoga 
series by learning Warrior II,

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another standing posture.

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So, hop on the mat

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and let's learn 
Virabhadrasana II.

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(upbeat music)

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Okay, so I'm going to begin in a

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nice, wide-legged position,

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a nice wide angle.

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My feet are gonna 
be wider than my hips,

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but I don't need to 
go super wide here.

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I want to feel nice and stable.

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Growing my hands 
to my hips here,

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just take a deep breath in.

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And then exhale.

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Take a looksies 
down at your feet.

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I'm gonna turn my left toes in,

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and my right toes out,

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towards the front 
edge of the mat.

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Or the back edge.
The edge.

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So I have my right toes
pointing straight forward now.

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My left toes are pointing in, 
towards the left corner

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of my mat,

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or maybe towards the
left corner of the room.

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I'm going to bring my
attention to the outer edge

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of that back leg,
nice and strong, right?

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So, pressing into my base, here,

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finding my universal
alignment as I kind of

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scoop that tailbone in,
draw my navel in,

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and lift and lengthen
up through the spine.

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So I'm not 
rushing anything here,

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I'm kind of 
coming into the body,

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integrating everything together

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before I enter 
into my posture.

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Now, I'll inhale,
spread the fingertips wide,

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right fingertips go front,
left fingertips go back.

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And as I exhale, keeping
this length in my spine,

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the heart lifted,

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I'm gonna sink 
into my posture.

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So I inhale, lift and lengthen,

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and exhale, with the arms 
nice and wide, fingertips wide.

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I bend my front knee,

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and check out Warrior II today.

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Couple of action points,

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couple of alignment notes.

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I don't want this knee
to go past my ankle.

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In fact, I want it to be,

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the shin to be,
perpendicular to the earth,

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and kind of create a
nice right angle here.

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So I can walk my toes out 
if I need a little more space,

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or I can walk them in if I
need to find more stability,

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but I want to get to a
place where I can see

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my front big toe.

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So if the knee is coming in,
which is gonna be a tendency,

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I'm going to say, 
"No, thank you."

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Mindful. Bring it out, 
and see if I can take a look

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down at my big toe.

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Now, my right arm is extending out--

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excuse me, my left arm is
extending out, nice and long.

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My right arm is going towards
the front of the room,

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and then I just 
breathe here, check in.

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Maintaining the integrity
of that back foot.

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Maintaining the 
length in my spine.

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As I get tired, this leg
is gonna want to unbend,

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but I'm gonna sink in deep,

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breathing into my full torso.

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As I'm here, I can take a
check into the shoulders

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by inhaling, 
opening the palms wide.

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Ah, open heart.

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And then keeping the
spiral in the shoulders

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in this open heart, I'm gonna 
pancake the palms back down.

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But keep the shoulders 
where they are.

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I can maybe try that again.

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Inhaling, 
opening the shoulders.

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And then turning 
the palms over.

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So I'm maintaining 
this nice, open spiral

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of the shoulders, 
rather than being here.

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That's an exaggeration, 
of course,

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but I'm creating a little space,

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growing from there,

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and then palms back down,
parallel to the earth.

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Again, no breath 
count again today,

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we're just breathing here.

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I just want to encourage
you to breathe here.

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Drawing up through 
the arches of the feet,

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pressing into that outer
edge of the back leg.

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Warrior.

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The mantra or 
the affirmation here

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is "I am strong."

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That's what we do in kid's yoga.
"I am strong, like warrior."

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Nice and easy in the face,

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strong in the lower body.

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Keep tucking that pelvis in.

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And then when 
you feel satisfied here,

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we'll inhale in.

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Exhale, 
straighten that front leg,

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release the hands 
to the waistline,

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turn both big toes in,

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and take it to the other side.

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Turning the left toes out,
right toes in.

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Again, coming 
into my alignment.

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Inhale, reaching the 
fingertips front to back,

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and exhaling into my posture.

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Now, I don't just hang out here,

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I go through 
the same action points,

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and breathe.

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Okay, so that was Warrior II.

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Give it a try.

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Let me know if you have
any questions, or comments,

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leave them in the 
comment box below.

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If you haven't already,

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please subscribe 
to the channel,

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and I'm gonna be doing a Q&A.

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I've been getting some
questions, which is great

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because that's why we do this,

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to start a conversation,

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a dialogue, to help you out.

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I'm here to serve you, 
help you grow

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a yoga practice.

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So, let me know 
what you're thinking.

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Leave your questions,
and we'll do a special

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Q&A video coming up soon,
and we'll keep doing them

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if we keep 
getting the questions.

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Thank you, 
and have a beautiful day.

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Namaste.

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(upbeat music)