Warrior II
Virabhadrasana II
Warrior II is a wide-legged standing pose with the front knee bent and the arms stretched out to the sides. People practise it to build leg strength, stamina and steady focus.
- Hold
- 5-8 slow breaths on each side
- Breathing
- Breathe slowly through your nose. Inhale to lengthen your spine and arms, exhale to settle into the legs.
In Warrior II, your legs are wide apart, your front knee is bent over the ankle and your arms reach out at shoulder height, with your gaze over the front hand. It feels strong, grounded and open. It appears in most flowing classes and builds endurance in the legs as you hold it for several breaths.
It suits most beginners and is a good pose for learning to work the legs while keeping the upper body relaxed. Focus on keeping the front knee tracking over the ankle, the torso upright over the pelvis and the shoulders soft, rather than leaning towards the front leg.
In this guide
How to do it, step by step
- Stand facing the long side of your mat and step your feet wide apart, about one leg's length.
- Turn your right foot out 90 degrees and your left foot in slightly, about 15 degrees.
- Bend your right knee until it is over the ankle, keeping the knee in line with the middle toes.
- Keep the left leg straight and press through the outer edge of the back foot.
- Stack your shoulders over your hips, with the torso upright and the tailbone lengthening down.
- Reach both arms out to the sides at shoulder height with the palms facing down.
- Turn your head and gaze over the right hand, hold, then straighten the leg and repeat on the other side.
Benefits
- May help strengthen the thighs, calves and ankles.
- Can open the hips and inner thighs.
- May stretch the chest and shoulders.
- Can help build stamina in the legs.
- May improve concentration and a sense of steadiness.
Common mistakes
- Front knee collapsing inwards: press the knee gently towards the little-toe side, in line with the middle toes.
- Leaning towards the front leg: stack the shoulders over the hips and lengthen the spine.
- Shoulders creeping up: soften them down and keep the arms active but relaxed.
- Stance too short or too long: adjust so the knee is over the ankle and the thigh heads towards parallel.
Make it easier
- Shorten the stance and bend the knee less deeply.
- Practise with your back heel against a wall for support.
- Rest your hands on your hips rather than holding the arms out.
Go further
- Bend the front knee deeper until the thigh is parallel to the floor.
- Hold for more breaths, keeping the arms level and the shoulders relaxed.
Questions people ask
How do you do Warrior 2 correctly?
Step your feet wide apart, turn the front foot out 90 degrees and bend that knee over the ankle. Keep the back leg straight, the torso upright and the arms level at shoulder height. Turn your gaze over the front hand and breathe steadily.
How wide should your feet be in Warrior 2?
About one leg's length apart, or wide enough that the front knee can sit over the ankle with the thigh heading towards parallel. If your knee goes past the toes, widen the stance a little. If you feel strain in your hips, shorten it.
How long should you hold Warrior 2?
Five to eight slow breaths on each side is a good place to start, around 30 to 45 seconds. As your legs get stronger you can hold longer. Warrior 2 should feel strong but not painful, so come out if your front knee or back hurts.
Be careful
Take care with knee, hip or shoulder problems and keep the stance shorter if needed. If you have high blood pressure, avoid holding the arms up for long. Stop if you feel sharp pain.
This guide is for general education and does not replace advice from a doctor. Practise gently, never into pain, and speak to a qualified professional if you have a health condition, are pregnant or take medication.
