VI

Beginnerstanding

Virabhadrasana II (with chair)

वीराभद्रसन II (संस्थित)

Virabhadrasana II with a chair is a modified version of Warrior II Pose that utilizes a chair for support. It strengthens the legs and arms, improves balance and stamina, and opens the chest and hips, while the chair provides added stability.

Anatomy Involved

Benefits

5

Strengthens the legs and arms
Improves balance and stability
Opens the chest and hips
Increases stamina
Tones the abdominal organs
Full anatomical benefits — muscles, joints, organs →

Avoid If

4

High blood pressure
Knee problems
Shoulder problems
Neck problems (modify gaze)

Common Mistakes to Avoid

✕Locking the knees — keep a micro-bend or engage the quadriceps

✕Collapsing the arches of the feet — distribute weight evenly

✕Holding the breath or breathing shallowly

✕Hunching the shoulders toward the ears

✕Leaning weight to one side — keep both feet equally grounded

✕Forcing the hips open beyond their current range

✕Looking around the room — keep the gaze fixed

Teaching Cues

For yoga teachers — verbal cues to guide students

7 cues

1Ground firmly through all four corners of both feet
2Engage the quadriceps by lifting the kneecaps
3Lengthen the spine from the tailbone to the crown of the head
4Draw the shoulder blades down and back
5Maintain steady, even breathing throughout
6Allow the hip joints to open gradually — never force
7Fix the gaze on a steady point (drishti) for balance

Pose Details

Pose Type

balancehip opener

Body Focus

lower bodycore

Focus Areas

strengthbalanceendurance

Best For

beginnersseniorsprenatalplus size

Yoga Styles

iyengar

When to Practice

warm up

Position

standing

Practice Flow

Tadasana Variation: Heel Raises

VI

This pose

Standing Forward Bend

Adho Mukha Virasana (Child's Pose)

Savasana

About this Pose

Virabhadrasana II with a chair is a modified version of Warrior II Pose that utilizes a chair for support. It strengthens the legs and arms, improves balance and stamina, and opens the chest and hips, while the chair provides added stability.

How to Practice

1

1. Stand in Tadasana.

2

2. Step your feet apart approximately 4 feet.

3

3. Place a chair outside your right leg.

4

4. Turn your right foot out 90 degrees and your left foot slightly inward.

5

5. Inhale, extend your arms to shoulder height.

7 more steps remaining

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Frequently Asked Questions

Common questions about Virabhadrasana II (with chair)

What is Virabhadrasana II (with chair)?

Virabhadrasana II with a chair is a modified version of Warrior II Pose that utilizes a chair for support. It strengthens the legs and arms, improves balance and stamina, and opens the chest and hips, while the chair provides added stability.

What are the benefits of Virabhadrasana II (with chair)?

Strengthens the legs and arms. Improves balance and stability. Opens the chest and hips. Increases stamina. Tones the abdominal organs.

Who should avoid Virabhadrasana II (with chair)?

Avoid this pose if you have: High blood pressure, Knee problems, Shoulder problems, Neck problems (modify gaze).

How many steps are in Virabhadrasana II (with chair)?

Virabhadrasana II (with chair) is practiced in 12 steps. Stand in Tadasana.

Is Virabhadrasana II (with chair) suitable for beginners?

Yes, Virabhadrasana II (with chair) is a beginner-friendly pose suitable for all levels.

What props are needed for Virabhadrasana II (with chair)?

You may use: chair. Props make the pose more accessible and comfortable.

What poses should I do before Virabhadrasana II (with chair)?

Prepare with: Tadasana, Shoulder Rolls, Neck Rolls, Tadasana Variation: Heel Raises. These warm up the relevant muscles and joints.