Warrior II
Virabhadrasana II · A wide standing lunge with arms stretched out — builds leg endurance and opens the hips and inner thighs.
Drag to rotate
Muscles worked
Also works
Stretches
- Equipment
- Yoga mat
- Level
- Beginner
- Breath
- Hold 5–8 slow breaths
How to do Warrior II
- 1Step your feet wide apart. Turn your front foot to point forward and your back foot slightly in.
- 2Bend the front knee until it’s over the ankle, thigh close to parallel.
- 3Keep your hips and chest open to the side.
- 4Reach your arms out at shoulder height and look over the front hand. Hold for 5 breaths each side.
When to pick it: Pick it for leg strength and hip mobility in one pose — a staple of every standing yoga sequence.
Form cues
- Front knee tracks over the middle toes
- Back leg strong and straight
- Shoulders relaxed down
Common mistakes
- Front knee caving inward
- Leaning the torso over the front leg
- Back foot heel lifting
How long to hold
| Goal | Sides / times | Hold | Rest |
|---|---|---|---|
| Beginner | 1–2 | 3–5 breaths | Child’s pose as needed |
| Building | 2 | 5–8 breaths | Flow straight on |
| Advanced | 2–3 | 8–12 breaths | Flow straight on |
Breathe slowly through the nose and ease off at the first sharp or pinching feeling — a stretch should feel strong, never painful. Get a full 4–12 week program →
Similar poses
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General fitness information, not medical advice. Stop if an exercise causes pain, and check with a clinician before starting if you have an injury or a health condition.