How to do Warrior Pose II & its Benefits

How to do a Warrior Pose II

When you practice Yoga, your yoga mat becomes the battlefield and obviously, the monkey mind is your enemy as it asks you many questions whether you can practice this pose or that pose. What you need at that time to learn the practice? Umm, You need to strengthen your body and mind to achieve that, isn’t it? There is one yoga pose which helps you to face the challenge and defeat them gracefully with determination. We are talking about a Warrior Pose which is called as Warrior Pose II.

Vira-Courageous or Warrior | Bhadra- Good or Auspicious | Asana-Pose

This asana is pronounced as veer-ah-bah-DRAHS-anna, Sanskrit- वीरभद्रासन. Sometimes, this pose is also called as Virabhadrasana II. This is one of the most graceful poses in Yoga. This basically celebrates the achievements of a mythological warrior. This asana is named after the Hindu mythological warrior called Virabhadra who was an incarnation of Lord Shiva. People say Virabhadra was a tall, dark and fierce warrior depicted with a thousand arms, thousand feet, wearing a tiger’s skin and a garland of skulls.

Level of Asana: Basic Series, Beginner Yoga, Vinyasa style

Stretches: Shoulders, legs, lungs, ankles and groin

Target areas: Ankles, legs

Benefits of Warrior Pose II

  1. This asana helps to promote courage, endurance and improves concentration
  2. Therapeutic for infertility, flat feet, sciatica, osteoporosis, and carpal tunnel syndrome
  3. Stimulates abdominal organs and improves digestion
  4. Stretches shoulders, groins, chest, and lungs
  5. Strengthens and tones abdomen, ankles and arches of the feet
  6. Beneficial for pregnant women in their 2nd trimester as it helps to relieve backaches
  7. Helps to increase flexibility, stamina and develops the balance of body
  8. Increases blood circulation throughout the body
  9. Improves your breathing (respiration) capacity


If you have any recent or current medical concerns, discuss with your doctor before practising this yoga pose. Practitioners suffering from high blood pressure, recent knee, hip or shoulder injury shouldn’t practice this pose. People suffering from diarrhea should avoid this pose. Practice this pose under the supervision of a certified yoga teacher, if you had spinal disorders in the past or have just recovered from an illness. If you are suffering from neck problems, then don’t turn your head to look over the front head. Keep your head straight with both sides of the neck lengthened evenly.

Steps to do a perfect Warrior Pose II

  1. Stand straight in Tadasana (Mountain Pose) and with an exhalation spread your legs about three to four feet apart.
  2. Turn your left foot 90 degree outwards and your right foot inwards by about 15 degrees. Make sure that the heel of your left foot is aligned perfectly with that of the right foot.
  3. Now, raise both your arms sideways so that they are at your shoulder height with palms facing downwards and arms parallel to the floor.Warrior Pose-II
  4. Inhale and as you exhale, bend your left knee. Ensure that your left knee and left ankle are in one straight line. Gently turn your head and look to the left.
  5. When you feel comfortable in this position, stretch your arms and gently push your pelvis down. Keep the sides of torso equally long and shoulders should be placed directly over the pelvis.
  6. Press the tailbone slightly towards the pubis. Keep breathing and stay in this pose just like a warrior stays on a battlefield.
  7. Now, inhale and come out of the pose. Exhale and drop your arms. Come to the Tadasana.
  8. Relax and repeat this pose with the other side.

Variations and Modifications

If beginners find their hips very tight, then shorten your stance and straighten your front leg to a degree that is comfortable. Place your hands on your hips if you have a shoulder injury or if you are still building your upper strength. When you bend the left knee to a right angle, bend it very quickly with an exhalation, and aim that the inside of the left knee is towards the little toe side of the left foot.

If you want to increase the stretch in the torso, lean the torso slightly away from the bent leg, and tilt your arms parallel to the line of the top of your shoulders.


You must make sure to keep your stomach and bowels empty before you practice this pose. Ensure to have your meals at least four to five hours before you do the asana so that your food gets properly digested, and you can expand your body fully during the practice.

Practising Warrior Pose II requires your attention, concentration and proper alignment. Always remember that the leg and foot should be placed first. Ensure that your front knee is aligned with your front ankle. Don’t allow your knee to drift to the left, as this can strain the knee joint and you will end up injuring yourself. Instead of that slightly move out toward the baby toe. Keep your focus on a single point and be like a warrior.

Understand the procedure correctly to reap the benefits of this pose. This pose is pretty beneficial for pregnant women in their second and third trimesters. You must consult your doctor and yoga teacher before practising this pose. Use support at the knee, if you have arthritis or knee problems.

Preparatory Poses


Utthita Trikonasana

Baddha Konasana

Supta Padangusthasana

Follow Up Poses


Utthita Trikonasana


Warrior Pose II is an amazing tool to build your inner strength and stability. It requires strength, stability and lot of flexibility in the upper body and hips. Practice this pose regularly, and you will become stronger to face daily chaos and battle with ease and grace. Now, you know all the benefits of Warrior Pose and how to be a true warrior, then why to wait? Enjoy your Yoga practice and have an awesome day! Never force your body to master the pose. Take your own time and practice within your own limits and ability. If you feel this article is helpful to you then share your experience with us by commenting below. We would be happy to hear from you!

“Calming the mind is Yoga. Not just standing on the head.”- Swami Satchidananda

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