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Warrior II for Strength

Charley & Bernie in Warrior II

Charley & Bernie in Warrior II


Warrior II or Virabhadrasana II is a standing pose for strengthening and stretching. Once you are set up and in alignment, the hardest thing about this pose is holding your arms steady. Here's how to do it:

  1. Start by standing lengthwise on your mat, with your front toes pointing forward towards the short end. Your back foot is turned about 90 degrees. Align your front heel with your back instep.
  2. Place your hands on your shoulder blades to push them down away from your ears. Extend the arms out, turning the palms down.
  3. Turn you head towards your front fingertips focusing on your middle finger. Bend the front knee, peeking down to make sure you can still see your front toe. Make sure your knee is not hyperextended or flopped over to one side or the other. If you want to go deeper into your pose, move the back foot to widen the stance.
  4. Press into both feet, keeping your legs strong. Activate the muscles even further by pressing into the feet and move them towards each other without lifting them from the mat. Let your hips sink down towards the floor and extend through the crown of the head to lengthen the spine.
  5. You can hold this pose in a static position or go into a vinyasa flow inhaling as you move the arms up by the ears, pointing towards the ceiling, and exhaling as you sink back into the pose.
  6. Release when ready and repeat on the other side.


Warrior II strengthens the legs, hips and knees. It helps to lengthen the spine and improve concentration. It helps with balance, stamina, and circulation. It can also help you to open the lungs, improve circulation, and provides energy for tired limbs.