Strengthens legs and arms, stretches groins and chest
Stimulates abdominal organs
Increases stamina, improves focus
How to perform warrior ii
- Begin standing. Step your feet 3 ½ to 4 feet apart with an inhale. Bring feet parallel.
- Bring your arms to shoulder height, palms facing down. Turn your right foot 90 degrees to the right.
- Bend your right knee with an exhale, bringing the thigh parallel to the floor. Align knee over ankle. Gaze past your right fingers.
- Hold the pose and take slow, deep breaths.
- Straighten your leg with an inhale, then exhale and step your feet together. Release your arms. Change sides.
- 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.
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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