Warrior II, or Virabhadrasana II, is a strong, expansive standing pose that builds stamina, stability, and focus. This iconic posture emphasizes grounded strength in the legs and a calm, steady gaze—embodying the spirit of the mythical warrior for which it’s named.

Often used in standing sequences and flow-based classes, Warrior II is a cornerstone of yoga practice. It opens the hips, strengthens the lower body, and sharpens mental clarity. Its accessible form and powerful energy make it a staple in styles ranging from Hatha to Vinyasa to Iyengar.

Benefits of Warrior Two

• Strengthens the Lower Body: Builds endurance in the thighs, hips, and calves
• Opens the Hips and Chest: Encourages flexibility and space across the pelvis and shoulders
• Improves Balance and Stability: Trains physical and mental steadiness
• Cultivates Focus: The steady gaze (drishti) promotes concentration
• Supports Functional Mobility: Aligns and strengthens the muscles used in everyday movement

How to Practice Warrior Two

1. Begin in Mountain Pose (Tadasana) at the top of your mat.
2. Step your left foot back about 3–4 feet, turning it out to a 90-degree angle.
3. Align the front heel with the arch of the back foot.
4. Bend your front knee directly over your ankle, forming a 90-degree angle.
5. Extend your arms out to the sides at shoulder height, palms facing down.
6. Keep your torso upright and centered over your hips.
7. Gaze over your front fingertips, keeping your neck long and shoulders soft.
8. Press into both feet and engage the legs fully.
9. Hold for 5–10 breaths, then straighten the front leg and repeat on the opposite side.

Contraindications

• Knee Injury: Limit depth of front knee bend or shorten stance
• Hip or Groin Sensitivity: Reduce range of motion or avoid deep hip opening
• Low Back Issues: Engage core and avoid leaning the torso forward
• Shoulder Pain: Keep hands on hips or arms lower
• Balance Concerns: Practice near a wall for support

Modifications & Variations of Warrior II

Modifications

• Shorten the Stance: Narrow your base to reduce strain on the hips or knees

• Hands on Hips: Keep arms down to focus on lower body alignment

• Wall Support: Practice with your back against a wall for alignment feedback

• Chair Assist: Place a chair under your front thigh for support

Variations

• Reverse Warrior (Viparita Virabhadrasana): Tilt back from Warrior II, lifting front arm up and back

• Bound Warrior II: Add a bind with the arms behind the back for a deeper shoulder stretch

• Dynamic Flow: Move in and out of Warrior II with breath to build heat and awareness

• Eagle Arms Warrior II: Wrap the arms in front for shoulder activation

Common Mistakes to Avoid

1. Letting the Front Knee Collapse Inward: Keep knee aligned over the ankle
2. Uneven Arm Height or Drooping Arms: Maintain steady, active arms
3. Torso Leaning Forward: Stack the torso over the hips
4. Front Foot Turning In: Keep front toes pointing straight ahead
5. Back Leg Collapsing: Actively press through the outer edge of the back foot

When to Avoid or Modify Warrior II

• Recent Knee or Hip Injury: Reduce depth or stance length
• Balance Instability: Use props or stay close to a wall
• Low Back Sensitivity: Engage your core to support the spine
• Shoulder or Arm Fatigue: Lower or rest the arms between sides
• Pregnancy (later stages): Widen the stance and keep arms at a comfortable height

Why Practice Warrior Two?

Warrior II strengthens the body and sharpens the mind. Its grounded stance builds confidence and stamina, while the expansive arms and focused gaze create a powerful sense of presence. As both a physical and symbolic posture, Virabhadrasana II reminds us to stand tall, stay rooted, and face life with resilience and clarity.