Warrior II Pose (Virabhadrasana II) is a foundational standing yoga pose with a wide split stance, the front knee bent at 90 degrees and arms extended out to the sides. It builds leg strength, opens the hips, and develops focus. It is one of the most recognizable yoga poses and appears in nearly every standing yoga sequence.
Muscle Group
Hips, Quadriceps, Yoga
Equipment Required
Bodyweight
Type
Flexibility
Equipment
Band
Difficulty
Intermediate
Key Benefits
- Builds leg strength through the deep lunge
- Opens the hips and inner thighs
- Develops focus and concentration
- Improves balance and stability
- Foundational standing yoga pose
- Builds endurance for longer practices
How to perform
- Stand with feet about three to four feet apart in a wide stance.
- Turn your right foot out 90 degrees so your right toes point to the right side.
- Turn your left foot in slightly (about 15 degrees).
- Bend your right knee deeply until it is directly over your right ankle, thigh parallel to the floor.
- Keep your left leg straight, pressing through the outer edge of your left foot.
- Extend both arms out to the sides at shoulder height, parallel to the floor. Palms down.
- Square your torso forward. Look over your right hand.
- Hold for 5 to 10 breaths. Switch sides.
FRONT VIEW
BACK VIEW
Abs
Primary
Glutes
Primary
Shoulder
Primary
Quadriceps
Primary