Warrior II (Virabhadrasana II)
Category: Standing / Strength
Difficulty: Beginner – Intermediate
Sanskrit/Pronunciation: Virabhadrasana II (veer-ah-bhah-DRAHS-uh-nuh two)
Main Focus: Legs, Hips, Core, Shoulders
Props: Yoga Brick, Yoga Chair, Good Grip Yoga Mat
Warrior II Pose (Virabhadrasana II) is a strong standing posture that builds strength and stability through the legs while opening the hips and chest. With the arms reaching in opposite directions and the gaze steady over the front hand, the pose encourages focus, balance and a sense of grounding. Warrior II is a foundational yoga pose that can help develop stamina and body awareness, while preparing the body for other standing and balancing postures.
- Begin in a wide-legged stance, feet about 3–4 feet apart
- Turn right foot out 90 degrees, left foot in slightly
- Align right heel with arch of back foot
- Bend right knee directly over ankle, keeping thigh parallel to floor if possible
- Extend arms out to the sides, parallel to the floor, palms down
- Gaze over right fingertips, keeping torso centred over hips
- Hold for 30 seconds to 1 minute, then repeat on the other side
- Strengthens legs, hips, and shoulders
- Increases stamina and stability
- Opens chest and hips
- Enhances focus and body awareness
- Use a yoga chair for support, resting one hand on the chair to help with balance and stability.
- Shorten your stance if you feel unstable or find it difficult to maintain alignment.
- Reduce the bend in your front knee to lessen the intensity through the legs and hips.
- Place your hands on your hips instead of extending the arms if you experience shoulder or neck discomfort.
- Practise with your back heel against a wall for extra stability and support.
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Practising Warrior II while seated on a chair offers a supportive and accessible variation that allows the body to experience the strength and openness of the pose without placing as much strain on the legs or balance. The chair provides stability and reduces pressure on the knees, hips, and ankles, making it especially beneficial for beginners, those with limited mobility, injury recovery, or fatigue. This variation still encourages engagement through the core, an upright posture, and opening through the hips and chest, while allowing students to focus on alignment, breath, and upper-body strength with greater comfort and confidence.
Props to Support Warrior II (Virabhadrasana II)
Props can help make Warrior II feel more stable and supported while allowing you to focus on alignment and strength. Use a yoga chair for extra balance and support, or place a yoga wedge beneath the back heel to provide a more comfortable foundation and reduce strain through the ankle and foot.
