Yoga posture of the month - Discover Your Inner Warrior

Yoga posture of the month - Discover Your Inner Warrior

Virabhadrasana II - Warrior II

Named after a fierce warrior named Virabhadra, the physical expression of Warrior II pose represents the focused attention and warrior strength required to prepare for battle. Over time, as we strengthen our bodies and our minds, we learn how to face and defeat all our challenges swiftly and gracefully.


  1. Step your feet about 4 to 5 feet apart.

  2. Turn your right foot out, making the toes point towards the front of the mat.

  3. Ensure that the heal of the right foot is aligned with the center of the left foot.

  4. Pivot your left foot slightly inwards. Your back toes should be at a 45-degree angle.

  5. Raise your arms shoulder height, so they’re parallel to the floor, palms facing down.

  6. Bend your front knee at 90-degree angle and keep your back leg straight.

  7. Turn your head to gaze at your front hand. Drop your shoulders and lift your chest.

  8. Actively reach out through the fingertips of both hands, finding one long line of energy across your arms.

  9. Draw your belly in toward your spine and your tailbone towards the ground.

  10. Hold for 5-10 breaths.

  11. To release, press down through your back foot and straighten your front leg. Lower your arms. Turn to the left, reversing the position of your feet, and repeat for the same length of time on the opposite side.


  • If balance feels difficult, or the pose feels too deep, decrease the distance between your feet slightly. Even with a shorter stance, ensure that the front knee doesn’t move beyond the ankle.


  • Strengthens and stretches the legs and ankles
  • Increases flexibility of back and legs.
  • Stimulates abdominal organs
  • Increases stamina
  • Relieves backaches, especially through second trimester of pregnancy
  • Therapeutic for carpal tunnel syndrome, flat feet, infertility, osteoporosis, and sciatica


  • Recent or chronic injury to the hips, knees or shoulders.
  • Diarrhea
  • High blood pressure
  • Neck problems: Don't turn your head to look over the front hand; continue to look straight ahead with both sides of the neck lengthened evenly.

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