The Warrior II or Virabhadrasana II -

yoga pose also strengthens your legs and arms, opens your chest and shoulders, and it contracts your abdominal organs. Your breath needs to be regulated, your focus should be on the expansion of your arms which will help you to improve your patience. Keep your self elevated rather than collapsing with your hips – don’t allow gravitation to pull you down. Stay strong.

Step by step

• To come into Warrior 2 pose, start in Tadasana / Mountain pose at the front of your mat and take a big step back with your left leg, toes pointing slightly in. 
• Press the four corners of your feet down, and firm your legs up.
• As you inhale, raise your arms parallel to the floor, keeping your shoulders down and your neck long.
• As you exhale, bend your right knee, keeping your knee over your ankle. If needed, slightly adjust the position of your feet and legs to find stability in the pose.
• Roll the top of your thigh down towards the floor on the right. Press down through your big toe to balance that action.
• Press the top of your left thigh back, and ground the outside of your left foot into the floor.
• Draw your lower abdomen in and up and lengthen your spine. Extend through your collarbones and fingertips. Bring your chin slightly in and back to align your neck with your spine. Look over your right hand.
• Stay in this pose for 5 breaths. To come out of the pose press into your feet and straighten your legs as you inhale. Switch the orientation of your feet and repeat on the other side.