Standing · beginner

Warrior II

Virabhadrasana II

The open-hipped warrior — a long, low stance that asks the front leg to work and the mind to stay put.

Warrior II Photograph coming soon

A rigged MakeHuman figure animated into Warrior II from this guide's own alignment cues — not a photo or scan of a real instructor. Same avatar as Mountain Pose; the stance depth and back-leg reach are solved so both feet land on one floor. Built with MPFB2 from the MakeHuman community CC0 system assets.

How to do it

  1. Stand wide, turn the front foot out 90 degrees and the back foot slightly in.
  2. Bend the front knee over the ankle, thigh working toward parallel with the floor.
  3. Open the arms level with the shoulders, gaze over the front hand.
  4. Keep the torso stacked over the pelvis rather than leaning forward.

Why it helps

  • Builds endurance in the quadriceps and glutes
  • Opens the inner thighs and hips
  • Trains steady breathing while the legs are working hard

Common mistakes

  • Leaning the torso toward the front leg.
  • Letting the front knee drift inside the ankle.

Before you try it

  • Take a shorter stance and less knee bend with knee pain.

This is general information, not medical advice. If you're working with an injury, a health condition, or you're pregnant, check with a doctor or physical therapist and tell your teacher before class.

Make it easier

  • Less depth in the front knee.
  • Hands on hips to take the shoulders out of it.
  • Seated version in a chair, straddling the seat.

Where this pose shows up

Styles power hot yoga

← All poses