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
- Family
- Standing
- Hold
- 5–8 breaths per side
- Works
- Legs, hips, shoulders
- 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
Begin Stand facing the long side of the mat with feet about a leg's length apart.
- 01
Step feet wide apart, about 1–1.2 metres.
- 02
Turn the right foot out 90° and the left foot in slightly; align right heel with the left arch.
- 03
Raise arms to shoulder height, palms down, reaching actively in both directions.
- 04
Exhale and bend the right knee toward 90°, tracking it over the middle toes.
- 05
Keep the torso upright, centred between the legs, hips open to the side.
- 06
Press firmly through the outer edge of the back foot.
- 07
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
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”
Common mistakes
Front knee collapsing inward, leaning the torso over the front leg and dropping the back arm.
Make it yours
Every body is different. Use props and variations freely — they are not a lesser version of the pose.
Easier
Shorten the stance or bend the front knee less. Rest hands on hips if shoulders tire.
Variations
- Reverse Warrior
- Extended Side Angle
Props
- Chair under front thigh (optional)
Where it fits in a flow
Warm up with the poses on the left, then move into the ones on the right.
Prepare with
This pose
Follow with
Practise with care
Safety
Reduce depth with knee pain. Keep the head neutral (gaze forward) with neck issues; avoid with recent hip injury.
Educational guidance, not medical advice. Stop if you feel sharp pain, pinching or dizziness, and check with a qualified teacher or health professional if you are pregnant, injured or managing a health condition.
In the tradition
Popularised in 20th-century hatha teaching (Krishnamacharya and Iyengar lineages); the name evokes the warrior Virabhadra.
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.