Warrior II

Wide stance, front knee over the ankle, gaze along the front hand. Hold and breathe.

10 breathsKaphaVata

How to do it

Step the feet wide, turn the front foot out and the back foot slightly in, then bend the front knee until it sits directly over the ankle. Open the arms level with the shoulders and turn the head to look along the front hand. The back leg stays straight and active — most people let it collapse.

SeatedSeated — open the arms wide and turn the chest, legs apart.

What it does

Opens the hips and holds the legs under steady load without impact.

When you'll be given it

Kapha and Vata protocols, in the standing block of a session.

Where it comes from

One of the three Virabhadra postures of the classical standing sequence.

Take care

Keep the front knee tracking over the second toe, never falling inward. Shorten the stance if the hips feel pinched — a benign posture done at the wrong width is not benign.

Not sure whether it suits you? Ask a Vaidya.

There's no button here to start this. Your practice is prescribed each morning — that's what keeps the dose honest.