Warrior 2 (Virabhadrasana II)
- elisha st denis
- 2 days ago
- 2 min read
Warrior 2 is a wide-legged standing pose that opens the hips and chest while building strength and endurance in the legs. Unlike Warrior 1, the hips face the side of the mat, creating a powerful expansive shape. It strengthens the thighs, calves, and ankles, and is often used as a gateway pose into other standing postures like Triangle or Extended Side Angle.
How to Practice Warrior 2 (Virabhadrasana II)
1. Step your feet wide apart, about 3.5 to 4 feet.
2. Turn your right foot out 90 degrees so your toes point to the front of the mat.
3. Turn your left foot in slightly, about 15 degrees.
4. Align your right heel with your left arch.
5. On an exhale, bend your right knee to a 90-degree angle, tracking it over your second toe.
6. Extend your arms out to the sides at shoulder height, palms facing down.
7. Keep your torso upright and stacked over your hips, resist the urge to lean forward.
8. Gaze over your front fingertips.
9. Hold for 5–8 breaths, then switch sides.
Modifications & Variations
Shorten your stance: A shorter stance reduces the intensity on your hips and thighs — great for beginners.
Raise the front heel: If your front knee collapses inward, try slightly raising your front heel on a folded blanket to support the arch.
Chair variation: Sit sideways on a chair with the front leg bent at 90 degrees and arms extended for a supported version.
Practice with Me in Person
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