Warrior II Pose — Virabhadrasana II
A powerful and foundational standing pose that cultivates strength, stability, and inner focus. Warrior II is a cornerstone of many yoga practices and is accessible to all levels.
Level
Beginner
Pose Type
Standing, Hip Opener
Key Benefits
Strength & Focus
Step-by-Step Guide
1. Start Standing Wide: Stand with your feet wide apart, about 3 to 4 feet, with your arms extended to the sides. Align your heels.
2. Position Your Feet: Turn your right foot out 90 degrees so your toes point to the front of the mat. Pivot your left foot slightly inward (about 15 degrees). Your front heel should be in line with the arch of your back foot.
3. Bend Your Front Knee: On an exhale, bend your right knee until it is directly over your right ankle. Your thigh should be as parallel to the floor as possible. Keep your back leg straight and strong.
4. Extend Your Arms: Keep your arms parallel to the floor, reaching actively from fingertip to fingertip. Keep your torso upright and your shoulders relaxed away from your ears.
5. Set Your Gaze (Drishti): Turn your head to the right and gaze softly over your front fingertips. Hold the pose, breathing deeply and evenly for 30-60 seconds before switching sides.
Safety & Modifications
Listen to your body and avoid pushing into any sharp pain.
- Be Mindful of: High blood pressure or any neck, knee, or hip injuries. Do not turn your head if you have neck issues; instead, look straight ahead.
- Beginner's Tip: Don't bend your front knee as deeply to begin with. Focus on keeping the knee stacked over the ankle for safety.
- Modification: You can practice this pose with your back against a wall for extra support, or use a chair for balance.
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