Warrior II
Virabhadrasana II
Build strength, stamina, and focus with this powerful standing pose. Warrior II develops leg strength while opening the chest and improving balance.
Warrior II - Powerful standing pose for strength and focus
How to Practice
- Start in Mountain Pose (Tadasana) at the top of your mat with feet hip-width apart
- Step your left foot back about 3-4 feet, keeping your right foot forward
- Turn your left foot out 90 degrees and your right foot slightly inward
- Align your right heel with the arch of your left foot
- Bend your right knee directly over your right ankle, creating a 90-degree angle
- Extend your arms out to the sides at shoulder height, parallel to the floor
- Turn your head to look over your right fingertips
- Keep your torso upright and your shoulders relaxed
- Hold the pose for 30 seconds to 1 minute, breathing deeply
- Repeat on the opposite side
Benefits
- Strengthens legs and arms
- Stretches groins and chest
- Improves stamina and endurance
- Builds focus and concentration
- Opens hips and shoulders
- Improves balance and stability
- Develops mental strength
Tips for Success
- Keep your front knee directly over your ankle - never let it go past
- Maintain a straight back leg with the foot firmly planted
- Keep your arms parallel to the floor and shoulders relaxed
- Engage your core to support your lower back
- Breathe deeply and evenly throughout the pose
- Focus your gaze over your front fingertips to maintain concentration
⚠️ Precautions
If you have knee problems, reduce the bend in your front knee or use a chair for support. Avoid this pose if you have hip injuries or severe knee issues. If your knee extends past your ankle, adjust your stance to protect the joint.