Warrior II Pose is a health pose that often leads to increased circulation and improved overall functioning of your lungs.

The “warrior 2” is the second pose in a series of poses that are meant to help people with their balance. The pose has been used by many athletes and martial artists for years because it’s so effective.

Warrior II Pose


This book will teach you all you need to know about Warrior II Pose (Virabhadrasana II).

This comprehensive guide will teach you how to:

  • See how to execute Virabhadrasana II with video and written examples.
  • Get answers to the most common Warrior II Pose inquiries.
  • Examples of how to transition from Warrior II Pose to other positions may be found here.

Let’s get this party started!


What does Warrior II Pose entail?

Virabhadrasana, or Warrior Pose, is named after the mythological warrior Virabhadra and is a yoga pose.

Warrior I Pose, Warrior II Pose, and Warrior III Pose are the three most often performed forms of this stance in yoga, each of which is denoted by a Roman numeral: Warrior I Pose, Warrior II Pose, and Warrior III Pose.

Warrior II Pose is the most basic of the Warrior postures, and it delivers the most overall stretch of your legs and hips’ muscles and ligaments. It’s also one of the easiest to pick up for newcomers.

Warrior II Pose: How to Do It (Virabhadrasana II)

While Virabhadrasana II is appropriate for most individuals, if you have a lower back injury, are pregnant, or are not accustomed to physical exercise, get medical guidance before doing this or any other yoga posture.

1. Start by standing tall and powerful in Mountain Pose, with your hands down by your sides.

2. Take a broad step, wider than hip-width apart with your feet.

Shorten your stance to avoid “clipping your own wings” in Warrior Pose. Many novices just step out their feet shoulder width apart. This might result in incorrect alignment, limiting the advantages you can get from this position.

3. Take a deep breath and raise your arms out to your sides (parallel to the floor), keeping your arm muscles engaged and your fingers actively stretching out.

4. Draw your shoulder blades together and expand over your collarbones to open your chest.

5. Keep your neck long by pressing your shoulders down away from your ears.

You may either spin your hands upwards or face down to the floor.

Tip: Experiment with both of these possibilities (palms up and palms down). Try it out. I advise my pupils to try both and then remain with the one that feels the most natural to their arms and shoulders. Some individuals like to keep their hands up while others prefer to keep their palms down in this stance.

6. When switching sides from Warrior II to Warrior III Pose from your left side to your right side, adjusting your feet and hips as needed. Make a little inward turn with your left foot and a 90-degree outward turn with your right foot. Look down at your feet and check sure your right and left heels are aligned (in a straight line).

7. Bring your right thigh parallel to the floor by bending your right knee.

8. Extend your right knee outward, keeping your right big toe in line with the middle of your right kneecap and your right thigh parallel to the floor.

Avoid bending your knee farther than your toes, since this might cause your knee joint to get overworked (especially if you already have knee issues).

9. Activate the muscles in your thigh and inner groin.

Tip: With a little ingenuity, you can firm up your thigh and groin muscles. Pretend you’re on an ice sheet with your yoga mat. Come on, you’re going to like this, so stick with me… Assume you’re on ice skates, and you’re attempting to glide your two feet together over the ice by pushing down through your big toes. Of course, your feet are securely planted on your yoga mat and will not move, but can you feel what this activity does to your thigh and inner groin muscles?

You should notice a clear “firming up” of the muscle if you’re doing it right. Now it’s up to you to keep this motion going in your legs while keeping your knee aligned squarely over your big toe. You could be thinking to yourself, “Seems impossible.” But hold on… Muscle memory research suggests that with enough repetition, you can remember how to execute the pose[1]. This implies you don’t have to consider all of the following steps: No matter how long it’s been since you last completed the posture, your muscles immediately jump right back into it.

10. Keep your shin parallel to the ground. What about my other leg (the left one?) you may be wondering…

11. Press the outside border of your left foot firmly to the floor to strengthen your left thigh muscle. Make sure your straight leg isn’t “flabby.” This is because strengthening your straight leg thigh muscles helps to stabilize your stance and enhance the benefits of this powerful standing pose.

12. Lift your lower abdominal region (navel or “belly button”) in and up to lengthen your spine.

Allowing your lower ribs to “flare out” should be avoided since it might cause extra compression in your lower back. Engage your core muscles to avoid making this typical miscalculation. By pushing your tailbone down towards the floor, you may lengthen your lower back.

13. Lengthen the back of your neck by pressing your chin in and back, aligning your cervical vertebrae with your thoracic spine.

14. Look over your right hand with your head rotated.

Tip: Keep your eyes relaxed and fixed on a spot directly in line with your right pointer finger. Drishti, or “yogic gazing,” is a kind of “blurry” vision method used in yoga that might help you increase your attention and trigger a relaxation response.

15. Take at least 5 full breaths in Warrior II Pose (5 inhales and exhales). To swap sides, first inhale while straightening your legs. On the opposite side, repeat the procedures above.

Increase your awareness of your own anatomy to enhance your position. Your “thigh muscles” (also known as the quadriceps) allow you to move your leg in all directions, including “internal rotation” and “external rotation” of the femur (thigh bone) at the hip socket. You activate your thigh muscles in Warrior II Pose to produce opposing motions in each leg. Here’s how to do it:

  • By contracting your outer thigh muscles, you may externally rotate your front (bent knee) leg.
  • Firming up your inner thigh muscles allows you to internally rotate your rear (straight) leg.

What is the significance of this?

Firming up your thigh muscles (quadriceps) aids in stabilizing your stance and reaping all of Warrior II’s advantages.

Modifications to the Warrior II Pose for Different Body Types

If you’re having problems balancing in Warrior II Pose, try the following. Place a chair under your front leg’s thigh (the leg with a bent knee). Insert a densely folded blanket if the chair height isn’t comfortable for you. Do the same thing on the opposite side.

Rotate your palms and inner elbow creases upwards while dragging your shoulder blades down your back to increase the stretch in your arms. Then, maintaining your arms externally rotated, rotate your palms back to face the floor.

If you wish to enhance your alignment in Warrior II Pose, begin by widening your stance and extending both arms, positioning your feet precisely behind your wrists. To stretch your lower back and align your lumbar vertebrae with your pelvis, squeeze your tailbone down towards the floor.

If your front (bent) knee tends to sink in, make sure your knee is aligned with your big toe while pushing your knee toward the pinky toe side of your front foot. In Warrior II Pose, this motion activates your hip muscles and stabilizes your pelvis.

Lower your arms and lay both hands on your hips to correct your pelvis if you have a tendency to drop the front of your pelvis forward too much. Make sure your front “hip points” (the large, flared bones on each side of your pelvis) are aligned. To put it another way, one should not be superior to the other. Engage both thigh muscles equally. Your front thigh (the one with the bent knee) rotates externally, but your rear (straight) leg rotates inside. Warrior Pose gets its name from the counteraction it provides: To thoroughly stretch your hip muscles and energize this posture, use a solid, sturdy stance with strong thighs.

Warrior II Pose: How Long Should You Hold It?

Warrior II Pose should be held for at least 5 full, deep breaths. If your knee hurts, you should either stop executing the position and come back to it later, or attempt one of the adjustments described above.


How Often Should Virabhadrasana II Be Practiced?

In one yoga practice session, Virabhadrasana II may be done three times on each side.

This is because Warrior II Position is a strong leg-stretching pose that stretches your hips and inner groin deeply.

After continuously practicing Warrior II Pose, several of my novice students have complained of groin discomfort.

However, if you want to get all of the advantages of this stance without repeating it too much, you may try a variety of modifications.

Next, consider some relevant variations:

Variations in Warrior II Pose

Pose of the Dancing Warrior II

1. As you inhale, straighten your bent knee leg.

Raise your arms over your head.

3. As you exhale, bend your front leg again.

4. Return your arms to their original position (parallel to the floor as in a normal Warrior II Pose).

Repeat the “Dancing Warrior” routine on each side for at least 5 breaths (5 complete inhales and exhales).

How to Move From Mountain Pose to Warrior 2 Pose

1. Start with Mountain Posture, a basic standing pose in yoga that helps you ground your feet.

2. Take a wide stance with your left foot. Maintain a modest inward bend with your left foot.

3. On your right side, rotate your hips to the left and bend your right knee into Warrior II Pose as stated previously.

4. Raise and stretch your arms parallel to the floor.

Inhale as you glide your left hand along the outside of your straight left leg, keeping your right knee bent as in typical Warrior II Pose.

6. Raise your extended right arm over your head and look up at your hand.

7. As you return to regular Warrior II Pose, exhale.

Rep the process on the opposite side.

How do you get from Warrior II to Mountain Pose?

1. Begin on your right side in Warrior II Pose (with right knee bent).

Advertisements 2. Perform the “Half-Moon Pose”: Inhale and extend your right leg as you shift your whole body weight forward onto your right foot, your right hand reaching down to touch the floor and your left leg remaining straight (parallel to the floor).

If you’re having trouble keeping your balance in Half-Moon Pose, consider putting a yoga block in front of you and pushing your right palm against it instead of the floor.

3. Raise your left arm straight up while stretching and extending your left leg parallel to the floor (perpendicular to the floor).

4. (Advanced): If you can keep your balance, try looking up towards the sky (up to your extended left hand).

5. On your right side, return to Warrior II Pose (with right knee bent).

6. Take a deep breath and return to Mountain Pose by stepping your left foot to meet your right foot.

Rep the sequence on the other side.

Warrior II Pose (Virabhadrasana II) has many advantages.

  • Reduces the resting heart rate.
  • Improves oxygen usage during activity.
  • It may help to alleviate back pain[2].
  • Hips and shoulders are opened.
  • Legs, abdomen, and arms are all strengthened[3].
  • Warm up your leg muscles gently before moving on to more challenging positions.

Who Shouldn’t Strike Warrior II?

Warrior II Pose should be avoided if you’ve recently suffered an injury to your knees, hips, or shoulders, since it extends these regions.

If you have persistent discomfort or a history of damage to your hips, knees, or shoulders, you should seek medical advice before attempting Warrior II Pose adjustments.

  • Warrior II Pose stretches your abdominal region and stimulates your intestines, therefore it’s best to avoid it if you have diarrhea or irritable bowel syndrome. Instead, try out these suggested stances.
  • If you’re in the third trimester of your pregnancy, avoid Warrior II Pose since it strains your groin region too much. Because ligaments normally grow more flexible during late pregnancy, practicing this posture might result in injury or difficulties. Try these six yoga positions that are safe for your third trimester instead.
  • If you have high blood pressure, stay away from this strenuous position and try these easy yoga sequences instead.
  • If you have neck discomfort, you can still do Warrior II Pose, but it’s ideal if you modify it somewhat. Gaze straight forward with both sides of your neck equally stretched, rather than twisting your head to look over your front hand.

Warrior II Pose Works Which Muscles?

The whole body is stretched in Virabhadrasana, including the legs, inner thighs, groin, abdomen, chest, and shoulders.

Warrior II Pose may help with carpal tunnel syndrome[4], which is caused by compression of the medial nerve, which runs down the arm and wrist[5].

Because you’re extending your arms and wrists throughout the stance, this is the case.

Because of the active pushing down through the foot soles that is necessary in Warrior II Pose, it may be beneficial if you have flat feet: It works to strengthen and tone the muscles in your feet and ankles, reducing injury and preventing flat feet.

Story of a Personal Warrior II Pose

Two young boys joyfully participated in my dawn morning yoga practice with their father during a yoga retreat I guided at an eco-lodge set in the tropical jungle of southern Belize (who showed up less eager with a cup of coffee).

After yoga, they’d have breakfast before embarking on an overnight guided tour called “Jungle Survival,” during which their expert guide would outfit each of the boys with necessary survival gear, including pocket knives, in case they became entangled in one of the many vines that abound in the tropical jungle.

I decided to make my yoga session a physical and mental warm-up for the experience that lay ahead of them.

Unlike their sleep-deprived father, who I assumed would require some drive, the two boys were extremely enthusiastic.

I told them to envision brandishing their sharp swords in front of them with powerful, extended arms, ready for war, in Warrior Pose.

They were very into it… Dad did, too, with a boyish grin on his face. He’d put his coffee cup down by this time.

I explained to them that Warrior Pose is named Virabhadrasana in Sanskrit, the ancient Indian language from which yoga sprang thousands of years ago. The boys looked at their father to see whether he agreed with what I was saying, but he simply shrugged.

“Really!” “This stance is thousands of years old, based on a mythological warrior called Virabhadra who fought in numerous fights and even defeated demons!” I said.

One of the boys lurched forward, pretending to battle his sibling with a sword.

Advertisements We made up all kinds of versions of Warrior Pose and pretended to be genuine warriors in the jungle, facing off hazardous creatures like crocodiles, poisonous snakes, and ravenous jaguars.

Standing, balancing, lunging, and swinging arms in every direction… We improvised and realized that Warrior Pose is not only a terrific method to stimulate and stretch all of your muscles, but it’s also a lot of fun.

Warrior II Pose helps you concentrate on essential moves in your hips, allowing you to acquire better mobility and strength in your legs and pelvis. It starts with a firm platform in a standing lunge.


With its invigorating and centering influence, Virabhadrasana has become one of yoga’s most famous and recognized positions.

Have you ever seen someone pretend to fight with a sword?

The individual would take a wide stance in the position to provide grounding and stability, with the front knee bent and arms outstretched in readiness for the imagined attack.

Warrior Pose is characterized by standing and lunging, similar to a swordfight where the conflict is fought in your mind: How will you tackle the most challenging conditions of your daily life with composure, strength, and determination?

Consider this: the actual fights take place on the inside, not on the outside.

I hope that through practicing Warrior Pose, you will be able to fearlessly overcome your inner demons and triumph in all of your life’s pursuits.

I’d want to hear from you now:

  • What is your favorite aspect about Warrior II Pose?
  • When are you going to put it to the test?
  • Maybe you’d like to tell us about your Virabhadrasana II experience?

Please let me know in the comments section below, and don’t forget to follow us on Instagram for more amazing stuff.

The “warrior 2 pose benefits” is a yoga pose that can help you with flexibility, strength, and balance. The pose requires one leg to be in front of the other with both arms extended out and palms facing each other.

Frequently Asked Questions

What is the Warrior 2 pose good for?

A: The Warrior 2 pose is a type of yoga posture that stretches the quadriceps, hamstrings and back muscles. If you are looking to stretch your own quads or lower body, this could be an option for you. For those who have not yet learned how to do these poses on their own, it might be beneficial to reach out to a local gym or place where they offer classes in order for them help guide through what specific home workout routines would work best with each pose.

What is the Warrior 2 position?

A: Warrior 2 is a position in the Beat Saber user interface that allows you to pick up items from your current area with your sword.

Is Warrior 2 an asana?

A: Yes

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About the Author

Simon Jameson

Simon Jameson is an expert reviewer at aliveandkickingcampaign.org and has been with us since 2017. Trust his reviews as he is also a regular user of all products that he reviews.

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