StandingBeginner

Warrior II

Virabhadrasana II

Warrior II (Virabhadrasana II) steadies the gaze over the front fingertips while anchoring through both legs—an embodiment of alert presence and stamina.

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How to Perform

1
Step feet wide from Tadasana and reach arms out at shoulder height, palms down.
2
Turn front toes to 90° and back toes slightly in, aligning front heel with back arch.
3
Bend the front knee until thigh nears parallel to the floor, keeping knee stacked over heel.
4
Press the back leg straight and strong while spreading arms in opposite directions.
5
Gaze softly over the front fingertips, breathe steadily, and maintain torso centered between legs for 3–5 breaths before switching sides.

Benefits

Builds strength and endurance in legs, hips, and shoulders.
Opens inner thighs and chest while training steady drishti.
Cultivates focus and grounded confidence through sustained holds.

Alignment Cues

Front heel lines with back arch; knees and toes point in same direction.
Back leg stays straight with outer heel grounded.
Torso remains upright and centered between legs.
Gaze extends over front fingers without jutting chin.

Common Mistakes

• Front knee collapsing inward
• Leaning torso toward front leg
• Shoulders hunched
• Back foot turning too far in

Contraindications

• Knee or hip injury aggravated by deep flexion
• Diarrhea or digestive distress
• Unmanaged low blood pressure

Recommended Props

WallChair