Warrior Pose II Virabhadrasana II

Warrior Pose II Virabhadrasana II

The Warrior Pose II, also known as Virabhadrasana II, is a powerful standing yoga posture that strengthens and tones the entire body. This pose is inspired by the mythological warrior, Virabhadra, who represents strength and courage. It primarily targets the legs, hips, and core muscles, while also improving balance and flexibility. To perform the Warrior Pose II, stand tall with your feet hip-width apart. Step your left foot backward, keeping it parallel to the back edge of your mat. Rotate your left foot outwards slightly while ensuring your right foot is pointing forward. Bend your right knee, aiming to align it directly over your ankle, while keeping your left leg straight and engaged. Extend your arms out to the sides, parallel to the ground, with your palms facing down. Gently gaze over your right fingertips, activating your core to maintain stability. Sink your hips down towards the ground, creating a deep lunge position. Keep your upper body upright and shoulders relaxed, engaging your back muscles. Hold this pose for 30 seconds to 1 minute, breathing deeply and concentrating on the strength and stability emanating from your body. To deepen the stretch, you can try reaching your right arm forward and your left arm backward, creating a T-shaped position with your torso. The Warrior Pose II is a great addition to any workout routine, as it not only strengthens and tones the lower body but also brings mental focus and promotes a sense of inner strength. It is important to practice proper form and alignment to prevent any strain or injury, especially if you have any existing conditions. Remember, consistency is key to achieving the best results with this pose.


  • Start standing at the top of your mat with your feet hip-width apart.
  • Step your left foot back about 3 to 4 feet, keeping your toes pointing forward.
  • Bend your right knee and hinge at the hip, lowering your hips until your right thigh is parallel to the floor.
  • Extend your arms straight out to the sides, parallel to the floor, with your palms facing down.
  • Align your shoulders directly over your hips and gaze over your right fingertips.
  • Keep your torso lifted and engage your core muscles.
  • Press through the outer edge of your back foot while grounding through the inner edge of your front foot.
  • Hold the pose for several breaths, then repeat on the other side.

Tips & Tricks

  • Focus on maintaining proper alignment by keeping your front knee directly above your ankle and your back leg straight and engaged.
  • Rotate your torso towards the front of the room while keeping your hips facing forward to increase the twist and stretch in your spine.
  • Engage your core muscles throughout the pose to improve stability and balance.
  • To deepen the stretch in your hips and groin, try widening your feet to create a wider stance.
  • Keep your shoulders relaxed and away from your ears, and extend your arms out to the sides to increase the challenge and open up your chest.
  • If you're feeling unstable, try placing your back heel against a wall for added support.
  • Focus on your breath by taking slow, deep inhales and exhales to help calm your mind and enhance the benefits of the pose.
  • Maintain a gentle gaze in front of you to improve focus and concentration.
  • Don't forget to warm up before attempting the Warrior Pose II to prepare your muscles and joints for the exercise.
  • As with any yoga pose, listen to your body and modify or adjust as needed to prevent overexertion or strain.


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