Warrior II Yoga Pose

Strengthens legs, ankles. Stretches hips, shoulders

Introduction

Warrior II, or Virabhadrasana II, is a powerful standing pose in yoga that embodies strength and stability. This pose engages the legs, core, and arms, enhancing balance and stamina while opening the hips and chest. Mastering Warrior II can bring a sense of groundedness and focus to your practice.

Mastering Warrior II

  1. Start in a Wide Stance

    • Begin with your feet parallel and wider than hip-width apart.
    • Face the long edge of your mat.

  2. Rotate Your Right Foot

    • Turn your right foot 90 degrees to the right.
    • Align your right heel with the arch of your left foot.

  3. Bend Your Right Knee

    • Bend your right knee so it stacks directly over your ankle.
    • Ensure your right thigh is parallel to the floor.

  4. Align Your Hips and Torso

    • Keep your hips facing the long edge of your mat.
    • Engage your core and glutes to maintain stability.

  5. Extend Your Arms

    • Raise your arms to shoulder height, parallel to the floor.
    • Stretch your arms out to the sides with palms facing down.

  6. Gaze Forward

    • Turn your head to look over your right hand.
    • Keep your gaze steady and focused.

  7. Hold the Pose

    • Maintain the pose for 5-10 breaths.
    • Press down through both feet and lengthen your spine with each inhale.
    • Sink deeper into the lunge with each exhale.

  8. Switch Sides

    • To release, straighten your right leg and lower your arms.
    • Repeat the pose on the other side.

Tips for Perfecting Warrior II:

  • Warm Up: Ensure your body is warmed up with some gentle stretches before attempting Warrior II.
  • Check Your Alignment: Use a mirror or ask a yoga instructor to check your alignment and provide feedback.
  • Practice Regularly: Consistent practice will help you build strength and flexibility, making the pose more comfortable over time.

Video