Warrior 2 is great for developing strength in the quadricep, hamstring, inner thigh, gluteal and core muscles. Holding this pose is also a great exercise for the mind--as you grow uncomfortable in this pose, try to disassociate with the pain. In other words, you are not the pain in your leg. You are something else. The pain is temporary and is making you better, stronger, healthier. Just breathe.
Point your right foot towards the front of your mat. Step your left foot back at least three feet and turn your left foot in slightly. Straighten the left leg completely, lifting the knee cap to engage the quadricep (thigh) muscle. Look at your right knee. Point it towards the second toe of the right foot and bend until your thigh is parallel to the ground. Your knee should be over your ankle--if it isn’t, step the right foot out further. Line up your rip cage directly over your hips and lengthen the tailbone towards the ground as you rotate the left thigh inwardly towards the ground. Lift up all four corners of the rip cage toward the sky. Lift the crown of the head towards the sky. With fingers together and energized, bring the right arm over right leg and the left arm drawing in back of you, parallel to the floor. Gaze past the third finger of the front arm. Hold here, breathing, for 1 minute. Switch legs.
