Warrior Pose (Virabhadrasana I and II) is a foundational yoga standing pose that builds lower-body strength, opens the hips and chest, and develops balance and focus. Warrior I features a forward-facing lunge with arms overhead; Warrior II turns the torso sideways with arms extended parallel to the floor. Both are staples of virtually every yoga practice.
Muscle Group
Glutes, Quadriceps, Shoulders, Yoga
Equipment Required
Bodyweight
Type
Flexibility
Equipment
Band
Difficulty
Intermediate
Key Benefits
- Builds quadricep and glute strength in the front leg
- Opens the hips, chest, and shoulders
- Develops balance, focus, and body awareness
- Stretches the hip flexors of the back leg
- Strengthens the ankles and arches
- Foundational pose that appears in nearly every yoga sequence
How to perform
- Stand tall at the top of your mat. Step your right foot forward roughly three to four feet into a long lunge stance.
- For Warrior I: Keep both hips facing forward. Bend your front knee to roughly 90 degrees, keeping the knee directly over the ankle. Back leg stays straight with the heel grounded at a 45-degree angle. Reach both arms overhead, palms facing each other.
- For Warrior II: Open your hips and torso to the left side. Extend both arms parallel to the floor — front arm forward, back arm behind. Gaze over your front fingertips.
- In both variations, press through the outside edge of your back foot. Keep your front knee tracking over the second toe.
- Lift your chest, engage your core, and draw your shoulder blades down your back.
- Hold for 5 to 10 breaths (30 to 60 seconds). Breathe deeply and evenly.
- To exit, straighten your front leg and step back to standing.
- Repeat on the other side.
FRONT VIEW
BACK VIEW
Abs
Primary
Glutes
Primary
Shoulder
Primary
Quadriceps
Primary