Warrior II Pose
Virabhadrasana II
Cultivate Strength & Focus
A powerful foundational standing pose that cultivates stability, opens the hips, and builds deep inner focus. Warrior II is a cornerstone of our Hatha practice.
Level
Beginner / All Levels
Benefits
Leg Strength & Hip Opening
Step-by-Step Guide
1. Wide Stance
Step your feet wide apart (about 3-4 feet). Turn your right foot out 90 degrees so your toes point to the top of the mat. Turn your left toes in slightly.
2. Align the Heels
Ensure your front heel is perfectly in line with the arch of your back foot to create a strong, stable foundation.
3. Bend the Knee
Exhale and bend your right knee directly over your right ankle. Ensure it tracks over the second toe and doesn't collapse inward.
4. Extend the Arms
Reach your arms out to the sides at shoulder height, parallel to the floor. Keep your shoulders relaxed down, away from your ears.
5. Gaze Forward
Turn your head to look fiercely past your right fingertips. Hold for 5-10 deep breaths, then straighten the leg and switch sides.
Safety & Modifications
Common Mistakes
- Letting the front knee cave inward instead of tracking straight over the middle toes.
- Leaning the torso too far forward over the front leg rather than stacking shoulders over hips.
Modifications for Beginners
- Balance issues: Decrease the width of your stance or keep your hands on your hips instead of extending the arms.
- Weak thighs: Place a chair under your front thigh for structural support while you build strength.
Contraindications
If you have a recent hip or knee injury (or replacement), practice with a much narrower stance or avoid the deep lunging action entirely.
Lola's Teaching Tip
"In class, I always see students focusing 100% on their front hand. But the Warrior needs balance! Don't let your back arm drop—it represents your past and your stability. Reach back with your left hand just as much as you reach forward."
Master the Fundamentals
Practicing foundational poses with a certified instructor ensures safety and rapid progress. Join us in Guardamar or Torrevieja.
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