warrior two (virabhadrasana ii)

warrior two (virabhadrasana ii)

by February 16, 2012

Warrior two is the second of the three main warrior poses. When in a yoga class it is also very common for the warrior two pose to follow warrior one. They just seem to go together so nicely. There are however some major differences between the two poses that may be hard to pick out from just a picture.

Besides the obvious positioning of the arms and hands, there is a significant difference in the way you position the hips. In warrior one, we are working to square the hips towards the front wall/view; when in warrior two, the hips should be open to the side and inline with the legs, arms and chest.

So as the arms open out to the sides, so do the hips.

Warrior Two (Virabhadrasana II)

Begin in tadasana. Take a few deep inhales and exhales through the nose and work on keeping the body strong and steady.

On an exhale step the left foot back about 3-4 feet  with the heel planting down, the toes facing the top left corner of the mat (or say at a 45° angle). Inhale and take the arms parallel to the floor flexing actively through the muscles all the way to the fingertips. Palms are facing down.

Take the gaze (focus) over the middle finger of the right hand and with an exhale bend the right knee coming into as much of a 90° angle as you can working the thigh bone (femur) to be parallel to the floor.

Take a look at the right toes, you should be tracking the right knee just over the 2nd and 3rd toes giving you a clear view of your big toe. This brings the leg muscles and ligaments into natural alignment.

The hips should opening out to the left side and inline with the chest and shoulders.

As you breathe steadily through the nose, take the bellybutton (naval) to the spine and ease the trapezius muscles down the back while reaching the head long and keeping the arms extended.

Stay here for 5-10 rounds of breath and then repeat on the other side stepping the right foot backwards to start.


Strengthens and tones leg muscles.
Tones abdominal organs.
Brings elasticity to the legs.