Virabhadrasana II: How to Do Warrior II & Benefits of Warrior II in Yoga

Warrior II (Virabhadrasana II) is a staple pose in yoga classes I teach. This foundational yoga pose is also one of the fiercest. Like its name implies, you feel like a strong warrior who can take on any challenge when you move into this pose.

Warrior II is a great lower body strengthener, as well as works the arms and core. You can cultivate balance and focus by integrating Warrior II in your practice.

Learn more about the benefits of Warrior II, how to do Warrior II and variations for Warrior II in your yoga practice.

Related: Virabhadrasana I: How to Do Warrior I & Benefits of Warrior I in Yoga

How to Do Warrior II in Yoga

I usually place Warrior II poses in the middle of an Alexandria VA yoga sequence, after students have had time to warm up and are ready to progress toward peak poses. Since Warrior II can be physically challenging when you hold it in the full expression, it’s nice to work up to it and feel like you can inject full strength into the pose.

When I cue moving into Warrior II, it’s typically either from a runner’s lunge or from Warrior I (Virabhadrasana I). Most commonly, my Alexandria, VA yoga classes will move into Warrior II from a runner’s lunge, like so.

1. Move into a runner’s lunge. One way to do this by coming into a forward fold from Tadasana (Mountain Pose), planting the hands, and then taking a step back with one foot while keeping the front knee directly over the front ankle. You can also come into a runner’s lunge by coming into a three-legged dog from Downward Facing Dog (Adho Mukha Svanasana), then stepping the elevated foot between your hands.
2. Heel-toe the front foot to the middle of your mat, between your palms.
3. Flatten the back foot at a 90-degree angle to the front foot. Line the front heel up with the back foot’s arch. The back foot should be parallel to the back edge of the mat.
4. Take the hand that’s on the same side as the front foot to the inside of the front foot. For example, if your right foot is forward, bring the right hand to the inside of the right foot.
5. With the other arm, move it in a windmill-like motion to lift up your arms, so the arms are in one straight line at shoulder height, with the palms facing down.
6. Keep the front knee bent, with the knee directly over the ankle. The goal is to have a stance wide enough so that your front thigh can become parallel to the ground, while the front knee stays directly over the ankle.

To come into Warrior II from Warrior I, follow these steps.

1. From Warrior I, open your chest to the side opposite the front leg, and extend your arms into Warrior II arms with the arms reaching forward and back at shoulder height, palms facing down. For example, if your right leg is forward, open your chest to the left, and move into Warrior II arms.
2. Adjust your feet to move into Warrior II legs, with the front knee bent and directly over the ankle, lining up the front heel with the back foot’s arch. The back foot should be parallel to the back edge of the mat.

While in Warrior I, we want our feet hip width distance apart, like our feet are on train tracks. In Warrior II, it’s like our feet are on a tightrope, in one straight line.

Keep your core strong, so that you stay steady in the pose. Breathe into the pose, and use the breath to go deeper into the bend in the front knee.

Press evenly into all four corners of your feet to stay balanced. Gaze over your front fingertips.

Warrior II Variations

Because holding Warrior II for a long time can really work out that front thigh, I like to use a Warrior II flow to relieve some tension in the quad. I also integrate Warrior II in a sequence with reverse poses and Triangle (Trikonasana), to add some variety and, again, to release tension in the quad.

Some ideas for adding some variety to Warrior II include:

• For a Warrior II flow, start in Warrior II. As you inhale, straighten the front leg and reach both arms up, touching the palms together. As you do this, shift the gaze up and toward the direction your chest is pointing. On your exhale, move back into Warrior II, and gaze forward. Repeat several times, then switch sides.
• From Warrior II, straighten the front leg, and move into Triangle (Trikonasana).
• For another Warrior II flow, start in Warrior II. As you inhale, straighten the front leg and move into Reverse Triangle Pose (Viparita Trikonasana). Exhale, and move it back into Warrior II. Repeat several times, then switch sides.

You can also use Warrior II as a set-up pose for Half Moon Pose (Ardha Chandrasana). Place your hand on the back hip in Warrior II, hop your back foot forward slightly, and start to lean forward to move into Half Moon (Ardha Chandrasana).

Benefits of Warrior II Pose

Warrior II pose is a challenging yoga pose that can push your practice into workout territory. Holding it for even three breaths or more can get your heart pumping and your muscles feeling the burn.

This strong yoga pose has lots of physical and mental health benefits. According to “Yoga Toolbox,” benefits of Warrior II include:

• Balances muscular, circulatory, skeletal, eliminatory, reproductive and urinary systems
• Strengthens and aligns legs, hips, pelvis and shoulders, particularly engaging quadriceps, hamstrings and calves
• Cultivates centering and concentration

Warrior II can also help you build confidence. If you’re able to look at yourself in a mirror while doing Warrior II, I suggest to tell yourself a mantra like, “I am strong,” or “I can achieve what I set my mind to.” Use the pose to cultivate self-esteem, as a testament to how capable and powerful you are.

Do You Enjoy Warrior II?

Are you a fan of Warrior II? Do you practice a Warrior II variation not listed here? I’d love to hear how you practice Virabhadrasana II. Leave a comment.

Love learning about yoga poses? Check out other deep dives on this yoga blog:

• Sukhasana (Easy Seat)
• Dancer Pose (Natarajasana)
• Mountain Pose (Tadasana)
• Pigeon Pose (Eka Pada Rajakapotasana)
• Savasana (Corpse Pose)
• Supine Spinal Twist (Supta Matsyendrasana)
• Child’s Pose (Balasana)

Is there another yoga pose you’d like me to explore on this yoga in Alexandria blog? Message me.

About the author: Nicki Escudero is a journalist and RYT-200 yoga instructor certified by Yoga Alliance. She teaches group and private yoga classes in Alexandria, VA, and Washington, DC. Contact Nicki.