Warrior II

Warrior II (Virabhadrasana II) might look like a straightforward stance, but don’t be deceived by its seemingly simple form—this pose is a powerhouse of strength and stability.

It’s all about that perfect blend of grounded legs and an open chest, making it a staple in yoga practices around the globe.

Pose details

How to do the Warrior II pose

Before diving into Warrior II, it’s a good idea to warm up with poses that engage and open the hips, legs, and shoulders, such as Downward Dog, Warrior I, and Triangle Pose.

Once you’re ready, follow these steps:

1. Start in Mountain Pose (Tadasana). Stand tall with your feet together, arms at your sides, and take a few deep breaths to center yourself.
2. Step your feet wide apart, about 3 to 4 feet, depending on your height and flexibility. Turn your right foot out 90 degrees so your toes point to the top of the mat. Pivot your left foot slightly inward, about 5 degrees.
3. Raise your arms parallel to the floor, reaching actively from fingertip to fingertip. Your arms should be in line with your shoulders, palms facing down.
4. Bend your right knee over your right ankle, so your shin is perpendicular to the floor. Aim to get your right thigh parallel to the floor, but ensure your knee doesn’t extend past your ankle. Your left leg should remain straight and strong.
5. Turn your head to gaze over your right hand. Keep your torso upright and your shoulders stacked over your hips. Engage your core and lengthen through your spine.
6. Hold the pose for five to ten breaths, or as long as comfortable. Feel the strength and stability in your legs, the openness in your hips, and the energy extending through your arms.
7. To release, straighten your right leg and lower your arms. Pivot your feet back to parallel and step back to Mountain Pose. Repeat on the other side.

Modifications

If Warrior II feels a bit too challenging, don’t worry—there are plenty of ways to modify it while still getting the benefits:

• Shorten your stance: Bring your feet closer together to reduce the intensity of the stretch in your legs. This can help you maintain balance and build strength gradually.
• Use a chair: Place a chair behind you and rest your back hand on it for support. This can help you focus on alignment and build confidence in the pose.
• Adjust the depth of your bend: Instead of bending your front knee to a full 90 degrees, try a smaller bend. This can reduce strain on your knee and thigh while still engaging your muscles.
• Support your knee: Place a folded blanket or a block under your front thigh to help support your knee. This can make the pose more accessible and comfortable.
• Focus on alignment: Keep your torso upright and your shoulders stacked over your hips. This can help you maintain balance and prevent strain on your lower back.
• Use a wall: Stand with your back heel against a wall for added stability. This can help you feel more grounded and secure in the pose.

Safety tips

• Warm up properly with poses like Downward Dog or Cat-Cow to prepare your body for Warrior II.
• Ensure your front knee is directly above your ankle. This alignment helps protect your knee joint from strain.
• Keep your back leg straight and strong. Engage your thigh muscles to support your stance and maintain balance.
• Square your hips and shoulders to the side. This alignment helps distribute weight evenly and prevents unnecessary strain on your lower back.
• Extend your arms parallel to the floor, reaching actively through your fingertips. This helps engage your upper body and maintain proper posture.
• Gaze over your front hand. This focus helps with balance and keeps your neck in a neutral position.
• Breathe deeply and steadily throughout the pose. This helps you stay grounded and maintain the pose with ease.
• Exit the pose slowly and mindfully. Transitioning out of the pose with control helps prevent injury and maintains your balance.

Similar yoga poses

Triangle Pose (Trikonasana)

Similar to Extended Side Angle, Triangle Pose involves a deep side stretch and requires strong engagement of the legs and core. It also opens the chest and shoulders.

Warrior II Pose (Virabhadrasana II)

This foundational standing pose shares the same leg positioning as Extended Side Angle. It strengthens the legs and core while promoting balance and focus.

Half Moon Pose (Ardha Chandrasana)

This pose builds on the alignment and strength developed in Extended Side Angle. It involves balancing on one leg while extending the other leg and arm, providing a deep side stretch and improving balance.

Revolved Side Angle Pose (Parivrtta Parsvakonasana)

A more challenging variation, this pose involves a twist that deepens the stretch in the legs and hips while also engaging the core and improving spinal flexibility.