Virabhadrasana B: Warrior II Pose
From Virabhadrasana A, sweep the left arm back and the lower right arm forward so that the arms are parallel to the floor. Reach the arms actively out to the sides, shoulder blades spread wide and palms face down. Draw the left hip open to the left and keep opening the right hip to the right so that the right knee remains pointing forward and stacked over the ankle. Sink down further to bring the right thigh more parallel to the floor. Gaze over right fingertips and keep the torso aligned over the hips. Don't lean forward over the right leg. Inhale and exhale slowly for five breath cycles.
Benefits: Virabhadrasana B strengthens and stretches the glutes, legs and ankles. It also stretches the groins, shoulders, chest and lungs, and can relieve backaches.
Utthita Parsvakonasana: Extended Side-Angle Pose
From Virabhadrasana B, lean the torso forward and lower the right elbow to the top of the thigh or bring the right hand down to the floor on the outside of the right foot. The left arm extends over the left ear and the palm faces the floor. Activate the left leg and press the outer edge of the left foot into the floor. Roll the left hip open and reach through the extended arm to lengthen the torso. Inhale and exhale slowly for five breath cycles.
Benefits: This pose strengthens and stretches the glutes, legs, knees and ankles. It stretches the groins, spine, waist, shoulders, chest and lungs, can relieve stiffness in shoulders and back, and tone the abdomen.