Warrior II (virabhadrasana II): technique and common mistakes

What to look at

• Feet. Front foot points forward, back foot turns slightly in. The front heel lines up with the middle of the back foot.
• Knees. The front knee is bent and tracks over the middle toe, above the ankle and not past the toes. The back knee is straight.
• Pelvis. Faces the long side of the mat and drops to a comfortable depth. Do not sink deeper than the knee allows.
• Back. The torso is upright with the crown over the pelvis. Do not lean towards the front leg.
• Shoulders. Down away from the ears, arms at shoulder height with palms down. The shoulder blades draw gently together.
• Neck and gaze. Head turned to the front leg, gaze over the front hand. The neck stays relaxed.
• Breath. Breathe evenly. If the breath breaks up, bend the knee less.

What it trains

Warrior II works the thighs, the buttocks and the shoulders that hold the arms out. It teaches you to feel support through the feet and to keep the torso upright while the legs work.

The pose is a good place to practise steadiness: it is easy to notice how you breathe when the legs have to work. That is why it gets so much attention in beginner classes.

Step by step

1. Stand facing the long side of the mat and step the legs about a leg's length apart. Lift the arms out to the sides at shoulder height.
2. Turn the right foot ninety degrees to the right and the left foot slightly in. The right heel lines up with the middle of the left foot.
3. On an exhale bend the right knee so that it is over the ankle. The left leg stays straight.
4. Lower the hips to a comfortable depth and keep the torso upright over the pelvis.
5. Drop the shoulders; the arms reach in opposite directions, palms down.
6. Turn the head to the right and look over the middle of the right hand.
7. To come out, straighten the right leg on an inhale, lower the arms and return to mountain. Repeat on the other side.

Stay for three to five breaths on each side. If the legs tire quickly, bend the knee less.

How to tell it is going well

• The front knee points towards the middle toe and does not fall inward.
• The torso stands upright over the pelvis, with the shoulders above the hips.
• The back leg is straight and the outer edge of the back foot presses into the floor.
• You can breathe calmly with the arms at shoulder height and the shoulders are not hiked up.

Common mistakes

• The front knee falls inward. Point the knee towards the middle toe and make the lunge shallower.
• The torso leans towards the front leg. Lift the torso and place the crown over the pelvis. Shorten the stance a little.
• The knee goes past the toes. Lengthen the stance or straighten the knee. The knee belongs over the ankle.
• Shoulders up by the ears. Drop the shoulders and relax the arms a little, without lowering them.

Variations

Easier

• A shallower knee bend. Bend the knee only a little and shorten the stance. The pose is calmer for the legs.
• Hands on the hips. If the arms tire quickly in the open position, put them on the hips for a while.

Harder

• Deeper knee bend. The thigh comes close to parallel with the floor while the knee stays over the ankle.
• A longer hold. Add two or three breaths and keep the breathing even.

When to be more careful

If you have an injury, are pregnant or have questions about your health, talk to your teacher before class and, if needed, to a doctor. Choose an easier variation and stop where it is comfortable: pain is not the aim of the pose.

• If the knee hurts or clicks, make the pose shallower and ask the teacher how to set the foot and knee.
• If you have concerns about your hips, back or balance, tell the teacher and use a wall for a hand if needed.

Where you will meet it

• Hatha: the pose is held for several breaths and foot placement is explained.
• Vinyasa: it sits in a standing chain between warrior I and triangle.
• Iyengar: foot and knee placement are broken down in great detail, and a wall is often used.
• Power Yoga: it is held longer and combined with strong transitions.

Paired poses

Before: Downward-facing dog   After: Tree pose   See also: Plank pose · Warrior I · Triangle pose

Terms: Asana · Vinyasa   Guides: First class · Etiquette

Try it in class

See how the pose is taught in a live class: yoga in Goa, how to find a class near you. Find a class

Names and technique differ a little between schools. Follow your teacher, tell them about injuries and pregnancy, and ask a doctor if you are unsure.

This is a reference, not a replacement for a class. Names and technique differ between schools, so follow your teacher in class.