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Yoga Poses Guide
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Warrior II

Virabhadrasana II

VEER-ah-bhah-DRAH-sah-nah two
Warrior II
Pose categories
Muscle Groups
Strengthens legs and arms, stretches groins and chest
Stimulates abdominal organs
Increases stamina, improves focus

How to perform warrior ii

  1. Begin standing. Step your feet 3 ½ to 4 feet apart with an inhale. Bring feet parallel.
  2. Bring your arms to shoulder height, palms facing down. Turn your right foot 90 degrees to the right.
  3. Bend your right knee with an exhale, bringing the thigh parallel to the floor. Align knee over ankle. Gaze past your right fingers.
  4. Hold the pose and take slow, deep breaths.
  5. Straighten your leg with an inhale, then exhale and step your feet together. Release your arms. Change sides.
Alignment cues
  • Lengthen tailbone toward floor
  • Anchor outer edge of foot to floor
  • Stretch hands away from each other
  • Align knee over ankle
  • Keep torso over hips
Avoid this pose if you have high blood pressure.
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More yoga poses to discover

Warrior ii (Virabhadrasana II in Sanskrit) is a beginner yoga pose that belongs to the hip openers and standing categories. This asana targets glutes & hip flexors and quadriceps and upper back & lower traps and also involves biceps and chest and hamstrings and knees and triceps muscles. Warrior ii stretches and strengthens legs, opens chest; rejuvenates abdominal organs and also reduces fatigue, increases energy. Refer to the illustration and instructions above for how to perform this posture correctly. Discover more yoga asanas and yogic breathing exercises in our free yoga pose directory.

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Workoutlabs Yoga Cards Beginners Workoutlabs Yoga Cards Sequence Workoutlabs Yoga Cards Set
Discover our best-selling Yoga Cards – professional study, class sequencing and practice guide for beginners and beyond.
Yoga Beginners Workoutlabs Ebook
New to yoga? Our Yoga for Beginners pack covers everything you need to know to get started with your practice.
Personal Training Software from WorkoutLabs
Personal trainer? Try Train - our beautifully simple training platform you and your clients will love.
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