Warrior II
Virabhadrasana II
About This Pose
Warrior II (Virabhadrasana II) is one of the most iconic yoga poses, embodying strength, stability, and fierce determination. Named after the warrior Virabhadra from Hindu mythology, this pose creates a powerful stance with front knee bent, back leg straight, and arms extended parallel to the floor. The hips open toward the side of the mat while the gaze extends over the front fingertips. This pose simultaneously builds strength in the legs and opens the hips and groin. The extended arms challenge shoulder endurance while the engaged core maintains spinal alignment. Warrior II develops both physical strength and mental fortitude, teaching practitioners to remain calm and focused amid intensity.
Step-by-Step Instructions
- 1
Stand facing long edge of mat
- 2
Step feet 3-4 feet apart
- 3
Turn right foot out 90 degrees
- 4
Angle left foot slightly inward
- 5
Align right heel with left arch
- 6
Extend arms parallel to floor
- 7
Bend right knee to 90 degrees
- 8
Keep knee tracking over ankle
- 9
Open hips toward left side
- 10
Stack shoulders over hips
- 11
Turn head and gaze over right hand
- 12
Hold for 5-10 breaths
- 13
Straighten leg and switch sides
Alignment Cues
- Front knee over ankle not past
- Back leg straight and strong
- Hips open to side of mat
- Arms reaching actively
- Shoulders over hips centered
- Tailbone descending
- Crown lifting
Benefits
- Strengthens legs thighs and ankles
- Opens hips and groin
- Stretches inner thighs
- Builds shoulder endurance
- Improves concentration
- Develops stamina
- Creates stability and power
- Increases body awareness
Modifications
- Shorter stance if needed
- Less knee bend for fatigue
- Hands on hips for shoulders
Variations
- Peaceful Warrior reaching back
- Extended Side Angle lowering
- Add subtle pulsing
Cautions & Contraindications
Cautions
- Keep front knee over ankle
- Avoid leaning torso forward
- Maintain even weight distribution
Avoid this pose if you have:
- Severe knee injuries
- Hip replacements without clearance
- High blood pressure with arm position
Quick Facts
Primary Focus
legsSecondary Focus
Suggested Hold
45 seconds
Tags
Equipment
