How to Do Warrior II Pose: 4 Tips for Practicing Warrior II Pose

Warrior II pose, or Virabhadrasana II in Sanskrit, is a standing yoga posture that stretches the shoulder, chest, and groin, and builds strength in the legs, torso, and spine. Warrior II is one of five other warrior poses in a modern yoga practice, along with warrior I, warrior III, reverse warrior, and humble warrior. The warrior series is commonly practiced in a Vinyasa flow class and home-based yoga practices.

The more you practice warrior II, the deeper you’ll be able to bend your front knee, and the more confident you will become. Here are a few simple tips that will help your alignment and practice:

1. 1. Practice a visualization technique. As you step back from mountain pose to enter warrior II, imagine yourself blossoming like a flower into the pose. This visualization technique will help you open up through the hips and stand confidently in the pose.
2. 2. Keep your hands on your hips at first. After blossoming, bring your hands to your hips to ensure your legs are in alignment, and your hips and chest are open to the long side of the mat.
3. 3. Focus your gaze (Drishti). Once you settle into the posture, focus your attention just above the front hand’s middle finger. Some yoga instructors teach that this gaze, which is called Drishti in Sanskrit, is the brain of the pose and will help you remain focused and determined.
4. 4. Engage all of the muscles in your arms and legs. Some yogis may focus so much on bending the front leg that they may forget to engage the muscles in the back leg. You’ll need to engage all of the muscles in both your legs and arms to receive the benefits of warrior II. This engagement will help align the spine while building more strength.

When practicing warrior II, ensure that you pay equal attention to both the left and right leg. Here is a step-by-step guide to entering into warrior II:

1. 1. Start in mountain pose (Tadasana). Start standing at the top of your mat with your feet hip-width distance apart. Bring your palms to touch at heart center, tap into your breath, and feel your feet rooted to the earth. On an inhale, bring your arms straight above your head, palms facing each other.
2. 2. Step your left foot back. Step your left foot back about four feet, open up through the hips, and bring the left arm back. Your left foot should be at a 45-degree angle, toes pointing to the front left side of the mat. Your front foot is facing forward with your toes directly pointed at the front of your mat.
3. 3. Extend your arms out. With your arms wide open, perpendicular to the mat, engage all of your arm muscles, especially your triceps. Keep your shoulder blades back and down.
4. 4. Position your hips. Ensure both sides of your hips are open to the side of your mat, not facing forward like in warrior I. Open up in your upper body and keep your spine long.
5. 5. Bend deeply into the right knee. Bring your front thigh to a 90-degree angle, with your knee directly above your ankle. Do not extend your knee beyond your ankle, as this leaves the knee unsupported by your lower leg. Imagine slightly moving the right knee back and open. Engage your abdominal muscles to support your lower back.
6. 6. Gaze directly above your right middle finger. Focus your gaze on the horizon directly above the middle finger on the right hand, and avoid looking back. Relax the brows and focus on one fixed point in front of you.
7. 7. Breathe, hold, and strengthen. Firmly root through the feet, re-engage all of the muscles in your left leg and arm muscles, open up through the hips and chest, and breathe deeply in the apex of the pose for a few breaths. You will likely only spend a breath or two here in a Vinyasa yoga class before moving on to another posture.
8. 8. Step back into mountain pose. With the front knee still bent, step your back leg back to the top of the mat, returning to mountain pose. Pause here, bring your hands to your heart, and breathe as you recenter.
9. 9. Practice the other side. Always spend as much time, attention, and energy practicing on each leg. Notice the differences between both sides of the body. One leg may feel stronger, while the other may feel more vulnerable. Any differences are completely normal, and the point is to notice and observe them.

Warrior II pose is a foundational asana that is easy to modify if you have neck or back issues. If you have neck-related issues, it may not be possible for you to gaze directly ahead towards your front arm. If that is the case, keep your gaze neutral in front of you. Your body may open up more with time, healing, and gentle practice.

If you are still having a difficult time just engaging through the lower body in alignment, or you are experiencing muscle fatigue in the arms, you can bring them to your hips or meet palm-to-palm at heart center in Anjali mudra.

Proper form and technique are essential to ensure the safety and effectiveness of a yoga practice. If you have a previous or pre-existing health condition, consult your physician before practicing yoga. Yoga poses may be modified based on your individual needs.

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