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

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.
Bend your right knee, so it is right above your right ankle
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
Take both arms outwards with your fingers pointing forward and back
Look forward, over your right middle finger
Lift your lower belly slightly in towards your spine and up towards your heart to activate core support
Breathe

Benefits

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

Contraindications

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

Modifications

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

Chakras

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.