Warrior II

Warrior II (Virabhadrasana II) is a foundational standing pose that appears in virtually every style of yoga. Named after the fierce warrior Virabhadra from Hindu mythology, this pose cultivates strength, stability, and focused intention.

The Pose Structure

From a wide-legged stance (typically 3.5-4 feet apart), the front foot points forward while the back foot turns 90 degrees perpendicular. The front knee bends to approximately 90 degrees, ideally stacking directly over the ankle.

Arms extend powerfully to the sides at shoulder height, creating a straight line from fingertip to fingertip. The torso remains upright, with the hips and shoulders opening toward the side of the mat. The gaze (drishti) focuses over the front fingertips.

Physical Engagement

Despite appearing simple, Warrior II requires significant muscular engagement:

Legs:

• Front thigh works intensely to maintain the bent knee position
• Back leg presses firmly through the outer edge of the foot, engaging the entire leg
• Both legs actively press outward as if trying to split the mat

Core:

• Abdominals engage to keep the torso upright
• Lower back maintains neutral alignment (avoid arching)

Upper body:

• Shoulders stay relaxed down the back, away from the ears
• Arms extend energetically through the fingertips
• Chest opens toward the side

Common Alignment Issues

Front knee drifting inward - The knee must track over the second toe to protect the joint. Actively press the knee outward.

Hips tucking forward - The hips should remain square to the side, not rotating forward. Imagine standing between two panes of glass.

Torso leaning forward - Stack the torso directly over the hips. Students often lean toward the bent knee; instead, shift slightly toward the back leg.

Collapsed back foot arch - Press firmly through the outer edge of the back foot, keeping the arch lifted.

Shoulders hunched - Shoulder blades draw down the back. The arms extend with strength but the shoulders remain soft.

Mat Requirements

Warrior II demands specific mat characteristics:

Superior grip - The back foot must not slide inward. Poor grip causes the stance to narrow, compromising the pose and potentially straining the inner knee.

Adequate width - Standard 24-inch wide mats work for most practitioners, but those with very wide stances may benefit from extra-wide mats.

Stability - The pose generates significant lateral force. Mats that bunch or slide on the floor create instability.

Benefits

Physical:

• Strengthens legs, especially quadriceps and glutes
• Opens hips and groin
• Stretches inner thighs
• Builds stamina and endurance
• Improves balance and stability

Mental:

• Cultivates focus and concentration
• Builds confidence and inner strength
• Develops patience (holding the pose can be challenging)

Variations and Progressions

Peaceful Warrior - From Warrior II, flip the front palm up and reach the arm overhead, arcing gently back.

Extended Side Angle - Lower the front forearm to the thigh or bring the hand to the floor, extending the top arm overhead.

Reverse Warrior - Reach the front arm up and back while the back hand lightly rests on the back leg.

In Practice

Warrior II typically appears:

• In standing sequences following Sun Salutations
• Held for 5-10 breaths per side
• As a foundation pose that transitions into other warriors or side angle poses
• In strength-building sequences held for longer durations

The Warrior's Lesson

The pose embodies the warrior archetype—not aggression, but fierce compassion and unwavering presence. The wide stance creates a stable foundation, the arms reach toward opposing horizons, and the gaze focuses steadily forward. This is the practice of being grounded while reaching, strong while open, engaged while peaceful.

Teachers often remind students: "You are not fighting anything. You are standing firm in your power." This distinction captures the essence of Warrior II—strength rooted not in conflict, but in presence, stability, and the courage to stay open while staying strong.