Warrior II

Hello yoga enthusiasts. I’m excited to begin a regular post series sharing some of my favorite yoga poses and the benefits they offer. In this post, I’ll be delving into one of my all-time favorites – Warrior II – and discussing its correct alignment, benefits, and some additional tips to help you deepen your practice. Whether you’re a seasoned yogi or just starting out, I hope this post inspires you to explore the many benefits of Warrior II and incorporate it into your practice. So, let’s get started and flow into this powerful pose!

Warrior 2 Yoga Pose
Warrior II / Virabhadrasana II

Warrior 2 yoga pose, also known as Virabhadrasana II, is a powerful standing pose that helps build strength, endurance, and focus. It is named after the warrior Virabhadra, a mythological character in Hindu mythology who is said to have been created by Lord Shiva to defeat a powerful demon.

To do the Warrior 2 yoga pose, follow these steps:

  1. Start in a standing position with your feet together.
  2. Step your left foot back, about 3-4 feet, and turn your left foot out 90 degrees so that your left heel is in line with your right heel.
  3. Bend your right knee, keeping it directly over your ankle, so that your thigh is parallel to the floor.
  4. Raise your arms to shoulder height, keeping them parallel to the floor, and gaze over your right fingertips.
  5. Hold the pose for 5-10 deep breaths, then release and repeat on the other side.

Correct Alignment:

Correct alignment is crucial for getting the most out of the Warrior 2 pose and avoiding injury. Here are some tips for achieving proper alignment:

  • Keep your front knee directly over your ankle, and make sure it doesn’t collapse inward or extend past your toes.
  • Engage your thigh muscles and lift your kneecaps to protect your knees.
  • Keep your hips facing forward and level with the ground.
  • Lengthen your spine and reach out through your fingertips.
  • Keep your shoulders relaxed and away from your ears.


Warrior 2 pose has many benefits for both the body and mind. Here are some of the benefits:

  • Strengthens the legs, hips, and core muscles.
  • Stretches the groin, hips, and chest.
  • Improves balance and stability.
  • Increases stamina and endurance.
  • Helps to build mental focus and concentration.
  • Promotes a sense of confidence and courage.

Additional Tips:

  • To deepen the pose, try sinking deeper into your front knee or reaching your arms higher.
  • If you have tight hips or groin muscles, try widening your stance slightly.
  • To make the pose more challenging, try holding it for longer or pulsing up and down.
  • To supercharge, with your front foot, try coming up onto your tiptoes (as in the pic)

Overall, Warrior 2 yoga pose is an excellent addition to any yoga practice. With proper alignment and regular practice, it can help to build strength, flexibility, and mental focus, and leave you feeling energized and empowered.

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