Warrior II (Virabhadrasana II): Steps, Benefits & How To Do It

Warrior II is a strong, wide-legged standing pose where you bend the front knee, extend both arms to shoulder height and gaze over the front hand. It builds endurance in the legs and hips, opens the chest and hips, and steadies the mind through a calm, focused gaze. It is taught in small women-only classes at Anand Yoga Centre, Kolathur.

How to do it

How to do Warrior II, step by step

1
Set up
Step the feet wide, turn the right foot out and the left foot slightly in.
↑ Inhale
2
Arms
Raise both arms to shoulder height, parallel to the floor, palms down.
↑ Inhale
3
Bend and hold
Bend the right knee over the ankle and gaze past the right fingertips.
↓ Exhale
4
Rise
Press through both feet, straighten the front leg and turn the feet forward.
↑ Inhale

The breath leads the movement: inhale as you open and lift, exhale as you fold and lower. One full round repeats the sequence leading with the other leg.

What it works

Muscles and chakrasbody and energy

Muscles worked

Quadriceps of the front leg
Glutes and hip abductors
Inner thighs (adductors)
Shoulders (deltoids)
Core (abdominals and obliques)
Calves and ankle stabilisers

Brighter violet marks the muscles this pose works most.

Chakras activated

RootMuladhara
Solar PlexusManipura

These are traditional energetic associations, not medical claims.

Stay safe

Who should take care

Take care with knee pain or arthritis and reduce the knee bend.
Avoid or modify with high blood pressure, or recent hip or shoulder injury.
Keep the front knee stacked over the ankle and never let it pass the toes.

This is general guidance, not medical advice. If in doubt, check with your doctor.

Keep going

Related poses

Triangle Sun Salutation Seated Twist

Learn this at Anand Yoga Centre

Practise it properly with Sailaja, who adjusts each person in a small women-only class in Kolathur.

Book on WhatsApp See classes

Reviewed by Sailaja Anand, yoga instructor at Anand Yoga Centre. Last updated 2026-06-14.

Questions

Warrior II: common questions

What does Warrior II strengthen?

Warrior II strengthens the quadriceps of the bent front leg, the gluteals and hip abductors, and the inner-thigh adductors that steady the stance. The shoulders and arms stay engaged as they extend, while the core, calves and ankles work to keep the pose grounded and stable on both sides.

How long should I hold Warrior II?

Beginners can hold Warrior II for around 30 to 60 seconds on each side, breathing evenly and keeping the front knee over the ankle. Shorten the hold if the front thigh tires or the knee feels strained. Building the time slowly is a safe way to develop strength and stamina.

Is Warrior II a beginner pose?

Yes, Warrior II is widely taught to beginners and suits most people when the stance and knee bend are adjusted to comfort. A shorter stance, a part-way knee bend and a nearby wall make it accessible. Learning with a teacher helps you keep the knee aligned and the posture safe.

What is the difference between Warrior I and Warrior II?

In Warrior I the hips and chest face forward and the arms reach overhead, while in Warrior II the hips and chest open to the side and the arms extend out at shoulder height. Warrior II also asks for a steady gaze over the front hand, which builds focus along with leg strength.

Why does my front knee hurt in Warrior II?

Knee discomfort in Warrior II often comes from the knee drifting inward or moving past the ankle. Keep the knee stacked directly over the ankle and pointing toward the middle toes, and reduce how deeply you bend. If pain continues, come out of the pose and check your alignment with a teacher.

Warrior IIVirabhadrasana II