The Yoga Advanced warrior two pose is aimed at strengthening your hips and core. You start this exercise by standing up straight on the mat. Spread your feet to either side and keep a distance of about a shoulder and a half between them.
Turn your shoulders to your right, and as you do so also turn your right foot to point towards your right away from you. Your left foot though continues to face forward as it normally is when you stand. Your right leg may be slightly bent from the knee, but hold your left leg straight. Do ensure that you do not lock your left knee when you stand this way, as there is danger of your spraining your knee.
Lift your arms up to the level of your shoulders with your palms outstretched and your fingers pointing away from you. You may need to step back further with your back foot (in this case your left foot), to ensure that your hips are centered between your right foot and left foot. Make your torso straight, and ensure that your spine is not bent either to your left or right.
Lower your arms and place your palms on your hips. Turn your shoulders towards your left, so that you are now facing forward. Lower your hips and bend the knee of your outstretched right leg. Ensure that your right knee is directly above your right ankle and your right shin is vertical.
Inhale and lift your arms again and spread them to either side of your shoulders. Stretch both your arms, reaching slightly back with your back hand (in this case your left hand) and slightly forward with your right hand. Turn your face towards your right and pause at this position for some time. Keep breathing slowly and consciously all the while and never hold your breath at any stage during this exercise.
To emerge from this position, lower your arms and withdraw your legs to bring them together in the normal standing position. Repeat this step by stepping forward with your left leg instead of your right. This way you nourish your hips, thighs, calves and shoulders.
To get the best results, do this exercise on an empty stomach and schedule it in the morning so that you could also imbibe the pure morning air as you do this exercise. Do have a word with your doctor before you go ahead to do this exercise, especially if you suffer from any hip or spine related ailments.
Sources:
Yoga Warrior Two Pose for Energy
http://www.ehow.com/video_4935968_yoga-warrior-two-pose-energy.html
Advanced Yoga Poses and Positions : Free Online Yoga Instruction : Warrior Two Yoga Pose
http://www.youtube.com/watch?v=KTx2WfHcPD0
http://www.yogajournal.com/poses/495
Yoga Poses - Warrior Pose II (Virabhadrasana II)
http://www.abc-of-yoga.com/info/warrior-pose2.asp
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