Vīrabhadrāsana II

Warrior II

BeginnerStanding

Benefits

✓Strengthens and tones the legs, ankles, and feet
✓Stretches the groins, inner thighs, and chest
✓Increases stamina and develops inner stability
✓Stimulates abdominal organs and improves circulation in the legs

Instructions

1.
Starting position
From Tadasana, jump or step wide to a distance of 120–130 cm. Raise the arms to the sides at shoulder height, palms down. Turn the right foot out 90° and the left inward about 15°. The right heel is in line with the left arch.
2.
Bending the front knee
On an exhale, bend the right knee until the thigh is parallel to the floor and the shin is perpendicular. The knee is directly above the ankle, pointing toward the middle of the foot. Do not let the knee collapse inward — actively press it outward.
3.
Torso and back leg
The torso stays vertical and centered between both legs — do not lean forward. Press the outer edge of the back foot firmly into the floor and fully straighten the back knee. Feel how the two legs work in opposite directions — the front bends, the back extends.
4.
Arms and completion
Extend both arms actively — as if someone is pulling your wrists in two directions. Keep the shoulders dropped. Turn the head to the right and direct the gaze over the middle finger of the right hand. Breathe evenly. Hold 30–60 seconds, then repeat on the other side.

Modifications & Props

Props needed

chairbeltwall

For beginners — with a shallower bend

The thigh does not need to be parallel to the floor. Bend the knee only as far as you can maintain proper alignment — knee above ankle, torso vertical, back leg active. Use a chair under the front thigh for support when fatiguing.

For intermediate — focus on inner thighs

Place a belt around the back thigh and pull it inward to feel the correct rotation of the back leg. This deepens the stretch of the groins and inner thighs. Work toward a "spiral" movement — external rotation of the front leg and internal rotation of the back.

With wall support

Stand with your back to the wall. The wall supports the verticality of the torso and prevents leaning forward. You can also press the back heel into the wall for additional grounding.

⚠Contraindications

•Knee problems — do not bend the knee beyond 90° and ensure it does not collapse inward
•High blood pressure — hold briefly and breathe deeply

Frequently Asked Questions

My knee collapses inward. How do I fix this?

Actively press the knee outward toward the little toe. Strengthening exercise: with a belt around the thighs, press outward against the resistance. If the muscles cannot sustain it, reduce the depth of the bend.

My shoulders tire quickly. Is that normal?

Yes, especially at first. The shoulder girdle strengthens with practice. Make sure you are not lifting the shoulders toward the ears — that creates unnecessary tension. Drop them and extend the arms from the center of the chest.

Related Poses

Warrior I

Virabhadrasana I builds leg strength and opens the chest. Learn how to align the pelvis and direct energy upward using the Iyengar method.

Extended Side Angle Pose

Utthita Parsvakonasana extends the entire lateral line of the body. Learn the Iyengar technique for maximum stretch and chest opening.

Want to learn this pose with personal guidance?

Instructions

Starting position

From Tadasana, jump or step wide to a distance of 120–130 cm. Raise the arms to the sides at shoulder height, palms down. Turn the right foot out 90° and the left inward about 15°. The right heel is in line with the left arch.

Bending the front knee

On an exhale, bend the right knee until the thigh is parallel to the floor and the shin is perpendicular. The knee is directly above the ankle, pointing toward the middle of the foot. Do not let the knee collapse inward — actively press it outward.

Torso and back leg

The torso stays vertical and centered between both legs — do not lean forward. Press the outer edge of the back foot firmly into the floor and fully straighten the back knee. Feel how the two legs work in opposite directions — the front bends, the back extends.

Arms and completion

Extend both arms actively — as if someone is pulling your wrists in two directions. Keep the shoulders dropped. Turn the head to the right and direct the gaze over the middle finger of the right hand. Breathe evenly. Hold 30–60 seconds, then repeat on the other side.