Standing
Warrior II
Vīrabhadrāsana IIवीरभद्रासन· veer-ah-bha-DRAH-suh-nuhposture of the warrior Virabhadra
Warrior II (Virabhadrasana II) is a strong standing pose with the legs wide, the front knee bent over the ankle, arms extended parallel to the floor and gaze over the front hand. It builds leg strength, stamina, hip openness and focus. It is named after Virabhadra, a warrior from Indian mythology.
Step by step
- 1
Step wide
Step the feet wide apart; turn the front foot out 90° and the back foot slightly in.
- 2
Bend the front knee
Bend the front knee toward 90°, keeping it stacked over the ankle.
Breath: Exhale as you bend
- 3
Extend the arms
Reach the arms out parallel to the floor, shoulders relaxed, palms down.
- 4
Ground and gaze
Press the outer back foot down and gaze softly over the front hand.
- 5
Hold and switch
Stay for several breaths, then straighten the leg and repeat on the other side.
Benefits
- Strengthens the legs, hips and core
- Builds stamina and focus
- Opens the hips and chest
- Encourages grounded, confident posture
Common mistakes
- Front knee collapsing inward or passing the toes
- Leaning the torso over the front leg
- Tensing the shoulders up to the ears
Modifications & variations
- Shorten the stance and bend the knee less
- Rest the back heel against a wall
- Lower the arms to reduce shoulder strain
The story behind the pose, with Rohini
Rohini opens with the obvious question — if yoga is calm and relaxing, why is a pose named for a fierce warrior? She tells the story of Virabhadra behind Warrior 1, 2 and 3 (Virabhadrasana I, II and III), and what that origin means for how we hold the pose, wherever in the world we practise.
Story & meaning
Every classical pose carries a story. The story behind Warrior II →
Related poses
Video transcriptIn this session, Rohini demonstrates Warrior II, building on Warrior I, and explains how holding the pose strengthens the thighs and legs and opens the hips.
Namaste. Welcome to Yoga & You. This is Rohini, your yoga instructor. We are here at the beautiful hotel and yoga studio. In the previous video, I had demonstrated Warrior number one, so make sure to check that out. And in this video, I'm going to be demonstrating Warrior number two.
So it looks pretty much easier when you compare Warrior number one and two, but it is going to feel a lot of difference when you actually practice the posture. So again, the benefits are similar, so with no further ado, let's move on to the posture.
So for Warrior number two, it is kind of a continuation from Warrior one and it goes like a flow. So let's imagine that we are into Warrior one. So again, taking care of the alignment, and from Warrior one, just observe: in one, your hands are tall and nice, creating length in your back, and for number two, nothing changes in your lower body. Your lower body is just grounded and stable, no movement, literally no movement.
And from here, for number two, just keep your breath really normal and bring your body away from your knee and still maintaining the knee position and the alignment, and stay here for a couple of deep breaths. For five, four, three, two, one, and release.
So this posture is again going to strengthen your thighs, because the more you hold the posture, it's going to strengthen your leg muscles and open up your hips. So thank you so much for joining. Take care. Namaste.
Frequently asked questions
- Where should my front knee be in Warrior II?
- Directly over the ankle, tracking toward the middle toes — never past the toes or collapsing inward. If it drifts, shorten your stance.
- What is Warrior II named after?
- Virabhadra, a fierce warrior created by Shiva in Indian mythology. The Virabhadrasana poses embody his strength and resolve — steadiness with power.
Keep exploring
References
- B.K.S. Iyengar, Light on Yoga — Vīrabhadrāsana II · Book — Alignment reference from the Indian Iyengar tradition.
- Story of Virabhadra — Indian Puranic tradition · Classical text — The mythological origin of the Warrior poses.