- Hi, everyone, and welcome to Yoga With Adriene. I'm Adriene, and today we're going to continue our Foundations of Yoga series by learning Warrior II, another standing posture. So, hop on the mat and let's learn Virabhadrasana II. (upbeat music) Okay, so I'm going to begin in a nice, wide-legged position, a nice wide angle. My feet are gonna be wider than my hips, but I don't need to go super wide here. I want to feel nice and stable. Growing my hands to my hips here, just take a deep breath in. And then exhale. Take a looksies down at your feet. I'm gonna turn my left toes in, and my right toes out, towards the front edge of the mat. Or the back edge. The edge. So I have my right toes pointing straight forward now. My left toes are pointing in, towards the left corner of my mat, or maybe towards the left corner of the room. I'm going to bring my attention to the outer edge of that back leg, nice and strong, right? So, pressing into my base, here, finding my universal alignment as I kind of scoop that tailbone in, draw my navel in, and lift and lengthen up through the spine. So I'm not rushing anything here, I'm kind of coming into the body, integrating everything together before I enter into my posture. Now, I'll inhale, spread the fingertips wide, right fingertips go front, left fingertips go back. And as I exhale, keeping this length in my spine, the heart lifted, I'm gonna sink into my posture. So I inhale, lift and lengthen, and exhale, with the arms nice and wide, fingertips wide. I bend my front knee, and check out Warrior II today. Couple of action points, couple of alignment notes. I don't want this knee to go past my ankle. In fact, I want it to be, the shin to be, perpendicular to the earth, and kind of create a nice right angle here. So I can walk my toes out if I need a little more space, or I can walk them in if I need to find more stability, but I want to get to a place where I can see my front big toe. So if the knee is coming in, which is gonna be a tendency, I'm going to say, "No, thank you." Mindful. Bring it out, and see if I can take a look down at my big toe. Now, my right arm is extending out-- excuse me, my left arm is extending out, nice and long. My right arm is going towards the front of the room, and then I just breathe here, check in. Maintaining the integrity of that back foot. Maintaining the length in my spine. As I get tired, this leg is gonna want to unbend, but I'm gonna sink in deep, breathing into my full torso. As I'm here, I can take a check into the shoulders by inhaling, opening the palms wide. Ah, open heart. And then keeping the spiral in the shoulders in this open heart, I'm gonna pancake the palms back down. But keep the shoulders where they are. I can maybe try that again. Inhaling, opening the shoulders. And then turning the palms over. So I'm maintaining this nice, open spiral of the shoulders, rather than being here. That's an exaggeration, of course, but I'm creating a little space, growing from there, and then palms back down, parallel to the earth. Again, no breath count again today, we're just breathing here. I just want to encourage you to breathe here. Drawing up through the arches of the feet, pressing into that outer edge of the back leg. Warrior. The mantra or the affirmation here is "I am strong." That's what we do in kid's yoga. "I am strong, like warrior." Nice and easy in the face, strong in the lower body. Keep tucking that pelvis in. And then when you feel satisfied here, we'll inhale in. Exhale, straighten that front leg, release the hands to the waistline, turn both big toes in, and take it to the other side. Turning the left toes out, right toes in. Again, coming into my alignment. Inhale, reaching the fingertips front to back, and exhaling into my posture. Now, I don't just hang out here, I go through the same action points, and breathe. Okay, so that was Warrior II. Give it a try. Let me know if you have any questions, or comments, leave them in the comment box below. If you haven't already, please subscribe to the channel, and I'm gonna be doing a Q&A. I've been getting some questions, which is great because that's why we do this, to start a conversation, a dialogue, to help you out. I'm here to serve you, help you grow a yoga practice. So, let me know what you're thinking. Leave your questions, and we'll do a special Q&A video coming up soon, and we'll keep doing them if we keep getting the questions. Thank you, and have a beautiful day. Namaste. (upbeat music)