Warrior Pose II

Warrior Pose II (front) - Iana Varshavska


As per Hindu Mythology, Virabhadra was the name of a Warrior created by Lord Shiva. Hence this pose comes from the creation of the fiercest warrior by Lord Shiva and so the name goes as Virabhadrasana or Warrior Pose. This pose is considered as a difficult pose as the body alignment needs to be accurate, but is generally categorized as an Intermediate Level Pose or Beginner Level Pose. Its is said that the power of this pose can be felt only if one is extremely flexible and stable with their body balance. Virabhadrasana II is one of the many variations of Virabhadrasana Pose.

Warrior Pose Ii is considered a base pose as warrior pose ii variations can be derived from this pose.Warrior Pose Ii helps boost energy in the body and hence can be included in flow yoga sequences.

Pose Detail

Step-by-Step Instructions

Step 1
Begin in Tadasana (Mountain Pose) with your feet together and arms alongside your body. Distribute the weight evenly in your feet. If you have a hard time staying balanced here stand with the feet hip distance apart and parallel to one another.
Step 2
On an exhale, step your left leg about 4 to 5 feet in back of you and turn that back foot at about a 70-80 degree angle. You want your front heel to be aligned with the arch of your back foot. The hips face the length of your mat.
Step 3
Bend the right (front) knee to 90 degrees so that the knee is directly over the ankle and the shin is perpendicular to the earth. The knee should be tracking over the second and third toe. Distribute the weight evenly through that front foot as you lift the inner arch and root down through the corners of the feet. The front toes are pointed forwards and are parallel with the front edge of your mat.
Step 4
Engage the quad of the back leg. The leg should be straight without locking out the knee. Root down the outer edge of the back foot into the earth as you press into the big toe.
Step 5
Bring a gentle engagement to your belly by drawing the navel in and up towards the spine. Lengthen your tailbone down towards the earth.
Step 6
On an inhale, lift the arms to shoulder height, palms face down towards the ground. Relax the shoulders away from the ears and reach through your fingertips.
Step 7
Soften your gaze over your front middle finger. Root down to earth as you lengthen up towards the sky. Notice if there is anywhere in the body or mind where you are gripping and see if you can use your breath to soften.
Step 8
To get out of the posture, straighten the front leg, lower the arms and step your back leg back to mountain pose. Repeat on the left side.

Benefits and Contraindications


Strengthens and stretches the legs and ankles

Therapeutic for carpal tunnel syndrome, flat feet, infertility, osteoporosis, and sciatica

Stretches the groins, chest and lungs, shoulders

Stimulates abdominal organs

Increases stamina

Relieves backaches, especially through second trimester of pregnancy



High blood pressure

Neck problems: Don't turn your head to look over the front hand; continue to look straight ahead with both sides of the neck lengthened evenly.

Photo poses in different angles


To prevent the front knee from collapsing inwards, wrap the muscles around the outer hip to externally rotate the leg. To prevent the ribs from flaring out, engage the core and draw the tailbone down towards the mat, which also keeps the lower back long.

Modifications & Variations
  • Archer Pose Aerial
  • Warrior Pose II Back At Wall
  • Warrior Pose II Strap Jacket
  • Inverted Venus Pose Aerial
  • Warrior Pose II With Chair In Front
  • Seated Warrior Pose II Wheel
  • Warrior II Against Wall Block Under Foot
  • One Legged Warrior II Pose Aerial
  • Warrior Pose II Arms Chair
  • Thoracic Wrap Warrior II Pose Aerial
  • Warrior Pose II Eagle Arms Variation Aqua
Top Preparatory Poses
  • Warrior Pose I
  • High Lunge Pose
  • Reverse Warrior Pose
Top Follow-Up Poses
  • Reverse Warrior Pose
  • Triangle Pose
  • Extended Side Angle Pose

Iana Varshavska
Iana Varshavska
Website administrator

In love with yoga and everything that goes along with it. Iana is a Registered Yoga Teacher (RYT) who has completed the 200-hour Yoga Teacher Training Certification by the Yoga Alliance U.S. In addition to that, she is constantly studying and improving her skills in various aspects of yoga philosophy, yoga anatomy, biomechanics, and holodynamics.