Warrior II
Warrior II is named after Virabhadra, a fierce warrior from Hindu mythology. It builds strength and focus, with the hips and chest open to the side of the mat.
- Level
- Beginner
- Hold
- 5–8 breaths per side
- Focus
- Leg strength and hip opening
- Steps
- 7 cues · ~1 min
- Front knee tracks the little-toe side
- Torso tall, not leaning forward
- Reach long through both arms
Step by step
How to do Warrior II
StartStand facing the long side of the mat with feet about a leg's length apart.
- 1
Step feet wide apart, about 1–1.2 metres.
- 2
Turn the right foot out 90° and the left foot in slightly; align right heel with the left arch.
- 3
Raise arms to shoulder height, palms down, reaching actively in both directions.
- 4
Exhale and bend the right knee toward 90°, tracking it over the middle toes.
- 5
Keep the torso upright, centred between the legs, hips open to the side.
- 6
Press firmly through the outer edge of the back foot.
- 7
Turn your head to gaze past the right fingertips.
- ↩
Coming out. Inhale, straighten the front leg, turn the feet parallel and repeat on the other side.
Breath
Steady, full breaths; exhale as you deepen the front knee bend.
Focus
Leg strength and hip opening
Why practise it
Builds strength in the legs and stamina; opens hips and chest and develops concentration.
Alignment
Cues & common mistakes
Aim for Front knee over ankle and in line with the second toe; shoulders stacked over hips; back leg straight and strong.
Teacher’s cues
- “Front knee tracks the little-toe side”
- “Torso tall, not leaning forward”
- “Reach long through both arms”
Watch out for
Front knee collapsing inward, leaning the torso over the front leg and dropping the back arm.
Make it yours
Easier, harder, supported
Shorten the stance or bend the front knee less. Rest hands on hips if shoulders tire.
- Reverse Warrior
- Extended Side Angle
- Chair under front thigh (optional)
In a sequence
Where it fits in a flow
BeforeMountain Pose
BeforeLow Lunge
This poseWarrior II
AfterReverse Warrior
AfterExtended Side Angle
AfterTriangle Pose
Good to know
Questions
What is the difference between Warrior I and Warrior II?
In Warrior I the hips face the front of the mat; in Warrior II they open to the side.
How far apart should my feet be?
Roughly a leg's length, so the front knee can bend over the ankle without passing the toes.
Popularised in 20th-century hatha teaching (Krishnamacharya and Iyengar lineages); the name evokes the warrior Virabhadra.
What helps
Props that make this easier
- Non-slip yoga mat A 4–6 mm mat with good grip makes standing poses steadier. View on Amazon
- Cork yoga block Brings the floor closer in forward folds and supported poses. View on Amazon
- Cotton yoga strap Extends your reach in hamstring and shoulder stretches. View on Amazon
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