Vinyala

Pose sheet

Warrior II

Vīrabhadrāsana IIवीरभद्रासन २

In a wide stance, bend your front knee and extend both arms horizontally.

Open this pose in the 3D body

Steps

Support

Both feet, with heels grounded; hands bear no weight.

Enter

  1. From Mountain Pose, take a wide step back.
  2. Keep your front foot forward; angle your back foot slightly inward.
  3. Inhale; extend your arms horizontally, palms facing down.
  4. Exhale; bend your front knee over your ankle, thigh parallel to floor.
  5. Keep your torso upright, facing the mat’s long edge.

Hold

  1. Ground both heels and keep your back leg straight.
  2. Point your front knee toward the center of your foot.
  3. Reach your arms in opposite directions, keeping your shoulders down.
  4. Let your pelvis turn without letting your front knee drop inward.

Exit

  1. Inhale and straighten your front knee.
  2. Make your feet parallel and lower your arms.
  3. Bring your feet together in Mountain; repeat on the other side.
Breathing
Breathe deeply while holding.
Gaze
Toward your front hand; toward your fingertips.
Duration
20–30 seconds per side.

Adapt

Adaptations

  • Less knee bendShorten your stance and bend your front knee less.
  • ChairRest your front thigh on a stable chair; keep both feet grounded.
  • Hands on hipsLower your arms and rest your hands on your hips.
  • Head facing forwardFace the mat’s long edge without turning your head.

Variations

  • Reverse Warrior: raise your front arm; lean your torso back.
  • Dynamic: inhale, straighten knee, raise arms; exhale, return.
  • Palms together at your chest.

Signals of effort

  • Front knee bent while bearing weight.
  • Arms held at shoulder height.
  • Head turned toward the front leg.
  • Wide stance with legs spread apart.