Virabhadrasana 2, Warrior Pose 2

By Yoga Lily 7 years ago
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Woman in virabhadrasana, warrior pose

How to do Warrior Pose 2, Virabhadrasana 2

Virabhadrasana II – Warrior Pose 2 is the second of a series of 3 yoga poses that bring out the heroic qualities that reside in each of us. Virabhadrasana (Warrior Pose) builds strength and stamina. The Warrior Pose strengthens and tones the calf muscles, quadriceps and buttock muscles. It opens the hips and shoulders, tones the arms, expands the chest, increasing lung capacity and stretching the muscles of the chest. The abdominal muscles and organs are toned, aiding digestion. The circulation and the flow of energy throughout the body are improved.

Yoga Asana - Warrior Pose II, Virabhadrasana II

  1. warrior pose2, step 1Part the legs about 1.2 m (4 ft) apart.
    Keeping the heels on the floor, turn the right foot out to 90 degrees and the left foot in to 15 degrees. Make sure your hips are facing forward and your torso and weight is in the centred.
  2. Inhale and take the arms up and over the head, lifting the rib cage.
  3. Exhale, bringing the arms down to shoulder level, parallel to the floor palms facing down.
    Stretch the arms, keeping the shoulders down, back and relaxed.warrior pose 2, step 2
  4. Exhaling, bend the right knee to form a right angle – or as close as you can get. To protect the knee, make sure it does not extend over the ankle and does not rotate out of alignment with the foot.
  5. Keeping the back foot pushed to the floor extend the the leg from the heel to the buttock. Make sure the weight is spread evenly between the feet. Gently draw the hip back, working the hip joints, keeping your pelvis facing forward. Turn the head to look along and beyond the right arm.With each inhalation feel as if you are lifting the chest and lengthening the spine.warrior pose 2, step 3
  6. Exhaling, open the chest and stretch out your finger tips. Focus on your breathing, breathe deeply and evenly, holding the pose for 4 to 10 breaths.

Coming out of the pose

  • Inhale, straightening the right leg.
  • Gently lower the arms and turn the head back to centre.
  • Reverse the position of the feet and repeat on the left side


  • You may not be able to take such a wide stance to begin with, so start where is comfortable for you
  • If you feel any discomfort in either knee come up out of the pose

Yoga Warrior Pose II Tps

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 Yoga Lily

  (113 articles)

Lili has been studying and practising yoga in China & UK for 20 years, and teaching since 2007. She draws inspiration from her training within established, classical yoga systems that focus on alignment, hatha vinyasa in its gentler form, yin, yin/yang, and restorative yoga styles, pranayama and meditation; blending the roots of Chinese healing traditions into a more holistic practice. For her, practice covers not just the physical aspects of yoga but also aligning and unblocking the bodies meridian energy pathways to release Qi energy (prana) which flows through the bodies energy highway, bringing the mind, body and spirit back into balance. “I am continually humbled by my students and teachers, my aim is always to teach from the heart and from the idea that yoga is the art of living, listening and learning, to embody this deeply spiritual tradition” – Lili Chen.