How to Do Warrior II Pose in Yoga | Warrior 2

YogaCanada.com
Nancy Desbiens, M.Sc. E-RYT500
October 8, 2023

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Warrior II is considered as a difficult pose as the body alignment needs to be accurate. It is said that the power of this pose can be felt only if one is stable with their body and balance.

Warrior II Pose
Virabhadrasana II

STANDING POSE

‘Vira’ means ‘Hero’ ‘Warrior’ ‘Vigorous’ and ‘Courageous’,

‘Bhadra’ means ‘good’ ‘auspicious’

Lift the sternum and the back ribs. Open the left side of the trunk to the left and the right side to the right. Move the coccyx and lumbar in. Extend the spine and the sides of the body up. Take the shoulder blades in and keep the back straight.

Warrior II Pose – Virabhadrasana II

Benefits

Hamstrings are stretched and opened to the maximum

Flexing of hips

Strengthens and stretches the legs and ankles

Stretches the groins, chest and lungs, shoulders

Chakras

Heart Chakra (Anahata Chakra)

Sacral Chakra (Swadisthana Chakra)

Root Chakra (Muladhara Chakra)

Steps

1. Standing now Five-Pointed-Star, with arms stretched out at shoulder level, begin by turning the left foot towards the left side and place it at 90 degrees while turning the right foot 15-30 degrees inside (less or more to be comfortable).

2. Ensure the hips are comfortable here. Slowly turning the body towards the left side facing the left foot, bend the left knee making sure it is placed just above the left ankle. Taking the left knee beyond the left ankle would be considered as an inappropriate alignment.

3. While the body at the hips is turned towards the left, facing the left foot, bring the chest out and up and expand the arms deep outwards at shoulder distance, stretching from the shoulder blades. Ensuring the elbows are not bent and the palms are facing downwards.

4. With this deep stretch of the left thighs, the right thigh moves with alignment, placing the right foot firmly into the mat to get a better grip on the body weight. The inner right thighs are pointed downwards but pulling to the right while the right knee is facing outwards along with the right shin. The right kneecap should be locked and tight.

5. Turning the hips and placing them at the center between the two inner thighs, turn the head and gaze at the left fingers stretched out in front of you.

Note: From the posture of Warrior II, your back foot’s toes can be at an angle of 45 degrees (even 20).

MEDITATION

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Nancy M.Sc, ERYT-500

I love connecting with great yogis. Being inspired by the teachings of renowned yogis, my passion for sharing the teachings of ancient science within modern practice is absolutely stunning.