Virabhadrasana II
वीरभद्रासन II
Virabhadrasana II (Warrior II) is the quintessential standing pose — legs wide, front knee bent, arms extended like a warrior.
Anatomy Involved
Benefits
- Builds leg strength and endurance
- Opens hips
- Strengthens shoulders
- Foundation for many standing poses
- Builds mental focus and stamina
- Full anatomical benefits — muscles, joints, organs →
Avoid If
- Knee injuries — reduce depth
- Hip injuries
- High blood pressure — hold shorter
Common Mistakes to Avoid
Teaching Cues
For yoga teachers — verbal cues to guide students
6 cues
Teaching Cues
For yoga teachers — verbal cues to guide students
- 1Open the hips and chest to the side wall
- 2Bend the front knee to 90 degrees, aligned over the ankle
- 3Extend the arms parallel to the floor with energy through the fingertips
- 4Gaze over the front fingertips
- 5Keep the torso upright — do not lean over the front leg
- 6Ground firmly through both feet equally
Pose Details
Helps With
Pose Type
Body Focus
Focus Areas
Best For
Yoga Styles
When to Practice
Position
Modify If You Have
knee injury
Don't bend as deep — keep knee above 90°.
hypertension
Hold for fewer breaths.
Target Areas
Practice Flow
About this Pose
Virabhadrasana II (Warrior II) is the quintessential standing pose — legs wide, front knee bent, arms extended like a warrior.
How to Practice
1. From Tadasana, step feet wide (4 feet).
2. Turn right toes out 90°.
3. Left toes slightly inward.
4. Extend arms at shoulder height — T shape.
5. Exhale, bend right knee to 90°.
5 more steps remaining
Register free to see the complete instructions
Register Free to ContinueAlready registered? Login
Frequently Asked Questions
Common questions about Virabhadrasana II
What is Virabhadrasana II?
Virabhadrasana II (Warrior II) is the quintessential standing pose — legs wide, front knee bent, arms extended like a warrior.
What are the benefits of Virabhadrasana II?
Builds leg strength and endurance. Opens hips. Strengthens shoulders. Foundation for many standing poses. Builds mental focus and stamina.
Who should avoid Virabhadrasana II?
Avoid this pose if you have: Knee injuries — reduce depth, Hip injuries, High blood pressure — hold shorter.
How many steps are in Virabhadrasana II?
Virabhadrasana II is practiced in 10 steps. From Tadasana, step feet wide (4 feet).
Is Virabhadrasana II suitable for beginners?
Yes, Virabhadrasana II is a beginner-friendly pose suitable for all levels.
What conditions does Virabhadrasana II help with?
Virabhadrasana II is therapeutic for: strength, posture correction, flexibility.
What poses should I do before Virabhadrasana II?
Prepare with: Tadasana, Warrior I, Baddha Konasana. These warm up the relevant muscles and joints.
Related Poses
Similar poses you might enjoy
Build Your Own Sequence
Combine Virabhadrasana II with other poses