VI
Virabhadrasana II
वीरभद्रासन II
Beginnerstanding
Target Muscles
quadricepsglutesshoulderscorecalves
Benefits (5)
- + Builds leg strength and endurance
- + Opens hips
- + Strengthens shoulders
- + Foundation for many standing poses
- + Builds mental focus and stamina
Avoid If (3)
- - Knee injuries — reduce depth
- - Hip injuries
- - High blood pressure — hold shorter
About
Virabhadrasana II (Warrior II) is the quintessential standing pose — legs wide, front knee bent, arms extended like a warrior.
Step-by-Step Instructions
1
1. From Tadasana, step feet wide (4 feet).
2
2. Turn right toes out 90°.
3
3. Left toes slightly inward.
4
4. Extend arms at shoulder height — T shape.
5
5. Exhale, bend right knee to 90°.
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6. Right knee over right ankle — not past.
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7. Torso centered — not leaning to either side.
8
8. Gaze at right fingertips.
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9. Hold 5-8 breaths.
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10. Straighten, repeat other side.