beginner · Virabhadrasana II
Warrior II
Virabhadrasana II
Animated Warrior II
Scroll to move from a neutral stand into Warrior II. With reduced motion, the final shape stays still.
Alignment cues
- Step the feet wide and turn the front foot toward the short edge of the mat
- Bend the front knee toward a right angle without letting it collapse inward
- Reach both arms out at shoulder height and gaze over the front hand
- Press the back foot down and keep the torso upright
- Soften the jaw and keep the breath even
Variants
- Short stance. Narrow the step so the front thigh does not have to work as hard while you learn alignment
- Hands on hips. Rest the hands on the hips to focus on leg strength before opening the arms
Warrior II (virabhadrasana II)
Warrior II trains patience in the legs. The shape is strong but steady: the hips face the long edge of the mat while the arms reach in opposite directions.
Why it helps
Research summaries on the NCCIH yoga page include studies of balance in healthy people and possible stress-management benefits (Yoga: Effectiveness and Safety (NCCIH)). Yoga is generally considered safe for healthy people when practised with a qualified instructor.
When to use caution
Check with a clinician if you have knee or hip injuries, severe high blood pressure, balance issues, or glaucoma before deep lunges (Yoga: Effectiveness and Safety (NCCIH)). Shorten the stance and keep the front knee pointing over the second toe rather than collapsing inward.
Practice with the atlas
Scroll into the pose and hold for three slow breaths on each side. When you finish, use paced breathing on the home page to downshift before moving on.