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Warrior II

Virabhadrasana II

Warrior II is a classic posture that embodies strength, power, and vision. This beautiful shape builds strength throughout the body, and also creates flexibility in the hips and lower body.

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Step By Step

  1. Start standing with both feet forward (Mountain Pose), then step your left foot back, and place your heel down with your left toes pointing outwards at a 90-degree angle and the center of your left foot, lined up with your right heel.
  2. Bend your right knee, so it is right above your right ankle
  3. Press the inner and outer edges of both feet firmly down into your mat and squeeze them slightly towards each other, to strengthen your hips and stabilize your lower body
  4. Take both arms outwards with your fingers pointing forward and back
  5. Look forward, over your right middle finger
  6. Lift your lower belly slightly in towards your spine and up towards your heart to activate core support
  7. Breathe
Pose Name


  • Strengthens and stretches the hips
  • Strengthens the shoulders
  • Increases confidence and power
  • Builds endurance


  • Hip injuries and weak hips (don't take feet as far apart)


  • Point fingers upwards, with your wrists bent, for a wrist stretch


Warrior II opens multiple chakras in the body. This pose stimulates the Sacral Chakra (Svadistahana). This center of pleasure, emotions, and creativity is a place in the body where we bring ideas to life from. Performing this pose connects us to our truest vibration, which also exists in this energy center. This pose also opens the Heart Chakra (Anahata). It increases the ability to have connection and compassion.