Warrior II

Virabhadrasana II

veer-ah-bah-DRAHS-ah-nah

An iconic standing pose that builds endurance and mental stamina while opening the hips and strengthening the legs. Warrior II demands focused attention as you gaze over your front fingertips, cultivating the steady concentration of a warrior surveying the battlefield. It is a gateway to many lateral standing poses like Triangle and Extended Side Angle.

How to do Warrior II

1. Take a wide stance, about four feet apart. Turn your front foot to point toward the front of the mat and angle your back foot parallel to the short edge of the mat (about 90 degrees from the front foot).
2. On an exhale, bend your front knee to approximately 90 degrees, stacking the knee directly over the ankle. Ensure the knee tracks in line with the second and third toes.
3. Extend your arms out to the sides at shoulder height, palms facing down, creating one long line from fingertip to fingertip. Reach actively through both hands.
4. Keep your torso stacked directly over your hips -- resist leaning toward the front leg. Draw your tailbone down and engage your core to support your upright posture.
5. Turn your gaze over your front fingertips (your drishti) and hold for five to eight steady breaths. Ground through the outer edge of your back foot and keep the back leg strong.

Benefits of Warrior II

• Strengthens the quadriceps, hamstrings, and glutes
• Opens the hips, groin, and chest
• Builds muscular endurance and mental stamina
• Improves concentration and steady breathing under effort
• Tones the abdominal organs

Muscles Engaged

Modifications & Variations

• Shorten your stance to reduce intensity on the front knee and hip
• Rest your front forearm on your thigh if shoulders fatigue quickly
• Practice against a wall for alignment feedback and support

Cautions

• Avoid deep knee bending with acute knee injuries; reduce the bend
• Use caution with neck problems; keep the gaze forward instead of over the fingers
• Those with high blood pressure should hold for shorter durations