STANDING POSES · BEGINNER
Warrior II
Vīrabhadrāsana II
A strong, open standing pose with the legs wide, the front knee bent and the arms reaching out, practised on both sides.
Also known as: Warrior Two, Warrior 2, Virabhadrasana II
At a glance
- Level
- Beginner
- Type
- Standing poses
- Body focus
- Legs, Hips, Shoulders
- You will need
- Mat
- How long
- 3–5 slow breaths on each side to begin with.
- Sides
- Practise on both sides
How to practise
Start here: Stand facing the long edge of your mat and step your feet wide apart, roughly the length of one of your legs.
- Turn your right foot out so your toes point to the short end of the mat, and angle your left toes slightly inwards.
- Line up your right heel roughly with the middle of your left foot.
- Raise your arms out to the sides at shoulder height, with your palms facing down.
- As you breathe out, bend your right knee so it moves towards being over your right ankle.
- Keep your right knee pointing the same way as your right toes, rather than letting it fall inwards.
- Keep your back leg straight and strong, pressing through the outer edge of your back foot.
- Keep your body upright, with your shoulders over your hips, and look out past your right hand.
- Stay for a few breaths, then come out and repeat on the other side.
Breath: Breathe in to lengthen up through your spine and arms. Breathe out to settle into the front leg, only as far as feels steady.
Coming out: Straighten your front leg, lower your arms, and turn your feet to face the long edge of the mat. Rest for a breath, then practise the second side.
Benefits
- Builds steady strength in the legs
- Invites the hips and inner thighs to open gently
- Encourages focus and a sense of steadiness
- Asks the arms and shoulders to stay active
Common mistakes
-
Letting the front knee drop inwards
Try instead: Guide your front knee to point over your middle toes, and bend it less if you need to.
-
Letting the front knee move past the ankle
Try instead: Take a slightly wider stance, or bend the knee a little less.
-
Leaning the body towards the front leg
Try instead: Bring your shoulders back over your hips, as if your back were resting against a wall.
-
Lifting the shoulders towards the ears
Try instead: Let your shoulders drop and keep your arms long rather than tense.
Make it easier
- Take a shorter stance and bend your front knee only a little.
- Rest your hands on your hips instead of lifting your arms.
- Stand near a wall or a sturdy chair so you can steady yourself with one hand.
- Hold for fewer breaths and rest between sides.
Cautions
- If your front knee aches, bend it less or shorten your stance.
- If your shoulders tire, lower your arms and rest your hands on your hips.
- Come out of the pose if you feel strain in your hips, knees or lower back.
Stop if anything hurts. For more, read our health disclaimer.
About this pose
Warrior II is a pose of steady effort rather than strain. It can help to think of being both grounded and spacious: feet rooted, arms reaching wide.
Your two sides may feel quite different. That is common, and it is one reason the pose is practised on both.