Warrior Ii Yoga Pose
Description
Warrior II Pose (Virabhadrasana II) is a foundational standing yoga pose with a wide split stance, the front knee bent at 90 degrees and arms extended out to the sides. It builds leg strength, opens the hips, and develops focus. It is one of the most recognizable yoga poses and appears in nearly every standing yoga sequence.
Muscle Group
Equipment Required
Warrior Ii Yoga Pose Instructions
- Stand with feet about three to four feet apart in a wide stance.
- Turn your right foot out 90 degrees so your right toes point to the right side.
- Turn your left foot in slightly (about 15 degrees).
- Bend your right knee deeply until it is directly over your right ankle, thigh parallel to the floor.
- Keep your left leg straight, pressing through the outer edge of your left foot.
- Extend both arms out to the sides at shoulder height, parallel to the floor. Palms down.
- Square your torso forward. Look over your right hand.
- Hold for 5 to 10 breaths. Switch sides.
Warrior Ii Yoga Pose Form & Visual
Warrior Ii Yoga Pose Benefits
- Builds leg strength through the deep lunge
- Opens the hips and inner thighs
- Develops focus and concentration
- Improves balance and stability
- Foundational standing yoga pose
- Builds endurance for longer practices
Warrior Ii Yoga Pose Muscles Worked
- Quadriceps (front leg)
- Adductors (front leg)
- Gluteus maximus and medius
- Calves and ankle stabilizers
- Deltoids (extended arms)
- Core (stabilizer)
Warrior Ii Yoga Pose Variations & Alternatives
- Warrior I and II
- Reverse Warrior
- Extended Side Angle Pose
- Triangle Pose
- Warrior II with Block Under Hand
