Warrior II
Virabhadrasana II
Pose illustration
About This Pose
Warrior II is one of the most iconic yoga poses, representing the strength and focus of a warrior. Unlike Warrior I, the hips remain open to the side, creating a different challenge for the body. This pose is excellent for building leg strength and improving hip mobility.
Step-by-Step Instructions
- 1
Start in Mountain Pose, then step feet wide apart
- 2
Turn right foot out 90 degrees, left foot in slightly
- 3
Align right heel with left arch
- 4
Extend arms out to sides at shoulder height
- 5
Bend right knee to 90 degrees
- 6
Keep knee directly over ankle
- 7
Press into outer edge of back foot
- 8
Turn head to gaze over right fingertips
- 9
Hold for 5-10 breaths
- 10
Straighten front leg and switch sides
Alignment Cues
- Front knee bent to 90 degrees over ankle
- Back leg straight and strong
- Hips open to the side of the mat
- Arms extended at shoulder height
- Shoulders stacked over hips
- Gaze over front fingertips
- Both sides of torso equally long
Benefits
- Strengthens legs, ankles, and core
- Opens hips, groin, and chest
- Stretches inner thighs and groins
- Improves concentration and balance
- Builds stamina and endurance
- Therapeutic for flat feet and sciatica
Modifications
- Shorten stance for easier balance
- Dont bend front knee as deeply
- Rest back hand on hip if shoulders tire
- Use a chair for support under front thigh
Cautions & Contraindications
Cautions
- Keep knee aligned with second toe
- Dont let front knee collapse inward
- Be gentle if you have hip issues
Avoid this pose if you have:
- High blood pressure (keep arms lower)
- Neck problems (dont turn head)
- Diarrhea
Quick Facts
Breath Cue
Inhale to lengthen through the crown, exhale to sink deeper into the lunge
Target Areas
Suggested Hold
30-60 seconds or 5-10 breaths