The Warrior Two Pose, also known as Virabhadrasana II, is a powerful and grounding intermediate yoga pose that demands strength, stability, and concentration. This pose is named after the mythological Hindu warrior, Virabhadra, and is symbolic of inner strength and spiritual warriorship.
It’s a fundamental pose often incorporated in Hatha and Vinyasa yoga sequences that begins from a standing position and involves stretching the arms wide apart, and bending one knee at a right angle while the other leg remains straight. The gaze is directed over the front hand, encouraging focus and determination.
Pose Details
| Difficulty Level | Beginner |
| Sanskrit Name and Pronunciation | Virabhadrasana II (veer-ah-bah-DRAHS-anna) |
| Pose Type | Standing |
How to Do the Warrior Two Pose
- Start in a Mountain Pose (Tadasana) with your feet hip distance apart and your hands by your sides.
- Step your feet wide apart, about the length of one of your legs. Turn your right foot out 90 degrees, so your toes are pointing to the top of the mat.
- Pivot your left foot inwards at a 45-degree angle. Align the heel of your right foot with the center of your left foot.
- Raise your arms to the side to shoulder-height, parallel to the ground. Your arms should be aligned directly over your legs. With your palms facing down, reach actively from fingertip to fingertip.
- On an exhale, bend your right knee. Align your knee directly over the heel of your right foot. Your shin should be perpendicular to the ground. If possible, bring your right thigh parallel to the ground.
- Turn your head to the right and gaze out across the tip of your right middle finger. This is the Warrior Two Pose.
- Hold the pose for a few breaths. Keep your torso upright and your shoulders relaxed. Engage your core and maintain the pose.
- To exit the pose, inhale and straighten your right knee. Lower your arms and step your feet together back into Mountain Pose.
- Take a few deep breaths in this position before repeating the pose on the left side.
Muscles Worked
| Upper Body: | Deltoids, Rotator Cuffs, Trapezius, Rhomboids, Latissimus Dorsi, Pectoralis Major, Serratus Anterior |
| Core: | Rectus Abdominis, Obliques |
| Back: | Erector Spinae, Latissimus Dorsi, Rhomboids |
| Glutes: | Gluteus Maximus, Gluteus Medius, Gluteus Minimus |
| Legs: | Quadriceps, Hamstrings, Calves, Adductors |
Benefits
While there are many research-backed mental and physical benefits of yoga, there are few — if any — official studies on the Warrior Two pose. However, it’s generally believed that practicing the Warrior Two pose provides several health benefits.
Improves Balance and Stability
The Warrior Two pose requires you to balance your body weight on both legs, which can help improve your balance and stability over time.
Strengthens Lower Body
The Warrior Two pose requires a significant amount of lower body strength to hold the pose. Practicing this pose can help build strength in the legs, hips, and core muscles.
Stretches the Upper Body
The Warrior Two pose involves stretching the arms out to the sides, which can help improve flexibility in the shoulders, arms, and chest.
Improves Concentration
The Warrior Two pose requires focus and concentration to maintain the pose and balance, which can help improve mental clarity and focus.
Promotes Body Awareness
The Warrior Two pose encourages awareness of the entire body, promoting a better understanding of body alignment and posture. This can lead to improved overall body awareness and posture in daily life.
Drawbacks and Risks
Practicing the Warrior Two pose also comes with its own set of potential risks and drawbacks, which include potential injuries to the:
Shoulders. The Warrior Two pose requires the arms to be extended out to the sides, parallel to the ground. This can put a strain on the shoulder joints and muscles if they are not strong enough or if the pose is held for too long.
Hips. The Warrior Two pose involves a deep lunge, which can put a strain on the hip joints and muscles. If the hips are not properly aligned or if the pose is held for too long, there is a risk of injury to the hip joint or muscles.
Knees. The Warrior Two pose requires a deep bend in the front knee, which can put a strain on the knee joint and surrounding muscles. If the knee is not properly aligned over the ankle, there is a risk of injury to the knee joint or ligaments.
Ankles. The Warrior Two pose requires the back foot to be turned in slightly, which can put a strain on the ankle joint. If the foot is not properly aligned, there is a risk of injury to the ankle joint or ligaments.
If you experience discomfort or pain while practicing this pose, stop immediately, modify it, or come out of it. It’s also important to warm up properly before attempting this pose and gradually build up to its full expression.
Common Mistakes
Here are a few common mistakes to avoid when practicing the Warrior Two pose.
- Not Warming Up. Just like with any other yoga pose, it’s crucial to warm up before attempting the Warrior Two pose. This can include yoga practices such as sun salutations, downward-facing dogs, and other poses that help warm the shoulders, legs, and core muscles.
- Misaligning the Front Knee. In Warrior Two, the front knee should be directly above the ankle, forming a right angle. If the knee is extended past the ankle, it can put unnecessary strain on the knee joint and potentially lead to injury.
- Not Engaging the Back Leg. The back leg should be strong and engaged in Warrior Two, with the outer edge of the foot pressing into the mat. If the back leg is not engaged, it can lead to imbalance and instability in the pose.
- Twisting the Torso. The torso should be facing the side in Warrior Two, not twisted towards the front. Twisting the torso can lead to misalignment and strain in the spine and neck.
- Not Using Props. If you’re new to the Warrior Two pose or have limited flexibility or strength, it can be helpful to use props such as blocks or straps to support the body and help you find proper alignment.
Modifications and Variations
If you’re new to the Warrior Two pose or have limited flexibility or strength, several modifications can help you build up to the full expression of the pose. Here are some modifications to try:
Use Props
If you’re having trouble reaching your arms out to the sides or keeping your back leg straight, you can use props such as blocks or straps to support your body and help you find proper alignment. Place the block under your back hand for support or use a strap to help extend your reach.
Practice with a Chair
If you have trouble maintaining the lunge position in Warrior Two, you can try practicing with a chair for support. Place the chair behind you and rest your back knee on it. This modification can help you build strength and stability in the pose.
Practice with a Wall
If you’re having trouble maintaining balance in the Warrior Two pose, try practicing with a wall for support. Stand with your back against the wall and extend your arms out to the sides. This modification can help you find stability and build confidence in the pose.
Practice the Mountain Pose
This pose can help stretch and strengthen the leg and core muscles, preparing you for the Warrior Two pose. Stand tall with your feet hip-width apart and your arms at your sides. This can help you build the necessary strength and balance for Warrior Two.
