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Warrior Pose II

Warrior Pose II

Warrior Pose II, also known as Virabhadrasana II, is a classic yoga posture that targets major muscle groups in the body, strengthens the lower body, and improves balance and stability. This powerful standing pose is named after the fierce warrior Virabhadra, symbolizing strength, courage, and determination. To assume Warrior Pose II, begin by standing with your feet wide apart, approximately 3-4 feet, with your toes pointing forward. Keep your arms extended parallel to the floor, in line with your shoulders. Turn your right foot out to a 90-degree angle, ensuring that the heel of your right foot aligns with the arch of your left foot. Bend your right knee directly over your ankle, making sure it doesn't extend past your toes. Your left leg should remain straight and fully engaged. Open up your hips, keeping them squared towards the front of the mat. Gently engage your core muscles and lengthen your spine. Choose a focal point in front of you to maintain balance and focus. Warrior Pose II offers numerous benefits for both physical and mental well-being. It helps to strengthen and tone the legs, including the quadriceps, hamstrings, and calves. Additionally, it engages the gluteal muscles, which contribute to improved hip stability. Regular practice of this pose can promote better posture, enhance flexibility in the hips, and stimulate blood flow throughout the body. Remember, every body is unique, so it's essential to listen to your body and make modifications as needed. Incorporating Warrior Pose II into your fitness routine can bring about a sense of grounding, inner strength, and empowerment. Embrace the warrior within and enjoy the many benefits this pose has to offer!


  • Start by standing at the front of your mat with your feet hip-width distance apart.
  • Step your left foot back about 3 to 4 feet, keeping your toes pointing slightly inward.
  • Bend your right knee to a 90-degree angle, ensuring that your knee is directly above your ankle.
  • Turn your left foot out to a 45-degree angle, keeping your heel grounded.
  • Extend your arms out to the sides, parallel to the floor, with your palms facing down.
  • Engage your core and lengthen your spine, keeping your torso upright.
  • Hold the position for 5 to 10 deep breaths, allowing your body to feel strong and stable.
  • To release, straighten your right leg and step your feet back together at the front of your mat.
  • Repeat the same sequence on the opposite side, starting with stepping your right foot back.

Tips & Tricks

  • Engage your core muscles to maintain stability throughout the pose.
  • Keep your chest lifted and open by maintaining good posture.
  • Find a focal point to help with balance and concentration.
  • Breathe deeply and relax your muscles to prevent tension.
  • Ensure that your front knee is aligned with the ankle, not extending beyond it.
  • Ground down through the back foot, pressing into the floor for stability.
  • Keep your shoulders relaxed and away from your ears.
  • Challenge your strength and stability by holding the pose for longer durations.
  • Incorporate variations such as adding twists or extending the arms to further challenge yourself.
  • Listen to your body and modify the pose as needed, especially if you feel any pain or discomfort.


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