Yoga · Beginner
Warrior II
Virabhadrasana II
Also called Warrior 2
Warrior II is a wide, steady standing pose that builds strength in the legs and opens the hips. It looks simple, but small details in the feet and front knee decide whether it feels strong or strained.
How to do Warrior II
- 1Stand on the long side of your mat and step your feet about one leg length apart.
- 2Turn your right toes to point to the front of the mat and angle your left foot in slightly.
- 3Line up your right heel roughly with the arch of your left foot.
- 4Bend your right knee toward 90 degrees, keeping it over your middle toes.
- 5Reach your arms out at shoulder height, palms down, and stack your torso over your hips.
- 6Turn your gaze softly over your right fingertips and hold for five breaths before switching sides.
Common mistakes and how to fix them
The front knee collapses inward.
Press through the outer edge of the front foot and guide the knee toward your little toe. Shorten the stance if it keeps drifting.
The torso leans toward the front leg.
Draw the torso back until your shoulders sit over your hips.
The shoulders lift as the arms tire.
Soften the shoulders down every few breaths and keep the arms long rather than rigid.
Modifications
- Shorten the stance and bend the front knee less if your legs tire quickly.
- Rest your hands on your hips if your shoulders need a break.
- Practice with your back heel against a wall for extra stability.
Benefits
- Builds strength in the thighs and glutes.
- Opens the hips and groin.
- Trains steady focus and endurance.
Breath
Breathe slowly through the nose. If your breath turns short or held, ease the depth of the front knee.
Take care
Take care with knee or hip injuries and keep the front knee bend comfortable. Stop if you feel sharp pain.
Warrior II questions
How long should I hold Warrior II?
Start with three to five breaths on each side. Build toward eight or ten breaths as your legs get stronger and your alignment stays steady.
Should my front knee go past my ankle in Warrior II?
Aim to keep the front knee stacked roughly over the ankle and tracking over the middle toes. If it moves far past the ankle, widen your stance a little.
