Warrior 2 Pose

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Virabhadrasana II

This Sanskrit word is derived from the word “Virabhadra,” which means a fierce warrior who is an incarnation of the powerful god Shiva.


How to: Warrior II

Warrior II should be started in Tadasana, or the Mountain Pose. Exhale and then jump or place your feet 3 to 4 feet apart, with the width of your ankles being the same width apart as your writs when you extend your arms.  Now open and extend your arms at shoulder height, so that they are in parallel alignment to the floor with palms firm and facing downwards.

Next, turn your right foot inwards and left foot outwards by 90 degrees. Make sure to check that the left and right heels are placed in straight line for the optimal alignment of your pelvis and hips. Tighten your thighs and by turning your left thigh outwards make sure that the left knee cap’s center is in alignment with the left ankle’s center.  

Stretch your right leg by grounding your right ankle and heel firmly into the floor.  Drop your tailbone towards the floor, reach towards the ceiling with the crown of your head, and strengthen your core by drawing the muscles of your abdomen in and up.  Slightly relax the top of your shoulders until there is a reasonable gap between your shoulders and earlobes.  
Your torso should not be leaning upon the left thigh, as both sides should be equal to each other in length. Push your tailbone a little bit in your pubis. Rotate your head towards the left and see over the fingers. Feel as though there is a thin string between all of your spinal vertebrae, connecting the crown of your head with the floor in a straight line.  

Maintain this for about 30 to 60 seconds. Come up from the pose on an inhalation. Jump or walk your feet back together into Tadasana, or Mountain Pose, and then switch the feet and repeat the procedure for similar duration on the opposite side.


Benefits of Warrior II

Virabhadrasana II can be performed on a regular basis along with your other yoga poses, especially if you want to achieve weight loss and experience a more vigorous yoga flow or work out. The following benefits will be gained through daily practice:


  • Strength, definition and flexibility of the legs and ankles.
  • Power and strengthening of the groin, chest, shoulders and lungs.
  • Increased stamina.
  • Increased vitality through stimulation of blood flow to the abdominal organs.
  • Alleviates backache in pregnancy.
  • Facilitates healing of carpal tunnel syndrome, infertility, sciatica, osteoporosis and flattened feet.


For beginners, Warrior II is a great pose for stretching the back and legs when they are tight due to being new to yoga. Virabhadrasana has also been found effective in removing the backache involved in the pregnancy period; for this purpose, use a support such as a metal folding chair outside of your left leg while the chair’s front part faces you and remain in the pose for a minute or more

For seasoned yoga students or athletes, Warrior II serves the purpose of boosting vitality and enhancing stamina.

This yoga pose should be done after consulting with a physician and/or prenatal yoga expert if you are pregnant. Exercise due caution, or learn this posture from a certified yoga teacher if you have the following medical conditions:

  • Loose bowels
  • Neck problems injury or pain.
  • High or low blood pressure


Relax and feel happy as you gain the benefits of this yoga pose.

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