Warrior II, or Virabhadrasana II in Sanskrit, is another foundational yoga posture. This pose embodies the very essence of a warrior: strength, resilience, coordination, and focus. The gaze is steady, looking forward, while both arms are fully extended. The feet are firmly planted with the legs stretched wide apart. Warrior II is often incorporated throughout the standing series of a class, such as moving from Warrior II to Exalted or Reverse Warrior to Extended Side Angle.
How do you do Warrior 2?
Step 1.
You can enter this posture in many different ways including a low lunge, Warrior I, or Tadasana. From Tadasana, keep your right foot forward and step left foot back. Ensure your front toes face the top of your mat as you seal the outer edge of your back foot to be parallel to the back of the mat.
Step 2.
Bend your front leg to a 90 degree angle, externally rotating the inner thigh towards the outer thigh. You may need to widen the stance of your feet to allow your front leg to bend deeper.
Step 3.
Stack your torso and shoulders over your hips, even weight on both feet.
Step 4.
Stretch your arms apart from the center of your chest, reaching fingertips energetically to the front and back of your mat. Allow shoulders to settle down, away from your ears.
Step 5.
Gaze over your front fingertips, finding your drishti.
Repeat on the left side.
Benefits of Warrior 2
Builds power and stability in the legs, glutes, hips, hip flexors, and core
Stretches adductors (inner thighs), groin, chest while increasing muscular endurance
Can be grounding, helping you feel connected to the earth
Can improve posture and balance, hip flexibility and mobility
Variations of Warrior 2
Extended Side Angle Pose (Utthita Parsvakonasana): From Warrior II, extend the front arm down to the ground or a block placed beside the front foot.
Reverse Warrior Pose (Viparita Virabhadrasana): From Warrior II, keep the legs in the same position and flip the front palm to face upward, reaching the front arm overhead.
Bound Warrior Pose (Baddha Virabhadrasana): From Warrior II, bring the front arm behind the back, bending the elbow, and reaching the hand up toward the mid-back.
Other Yoga Poses to Try
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Downward Facing Dog
The Downward Facing Dog yoga pose, known as Adho Mukha Svanasana in Sanskrit, is considered one of the most fundamental yoga poses. This pose can be used throughout the practice, whether in a Sun Salutation sequence or as a transition
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4-Limbed Staff Pose
Chaturanga Dandasana, or Four-Limbed Staff Pose, is a 2,000-year-old foundational yoga posture in which the body is held parallel to the ground, supported by hands and feet with elbows bent at right angles.
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Forward Fold
Forward Fold, also known as Uttanasana in Sanskrit, is a fundamental posture for the practice. With feet hip-width apart and the upper body surrendering to the ground, this yoga pose offers a deep stretch and release in the hamstrings, calves,