Virabhadrasana II, commonly known as Warrior II Pose, is a foundational standing posture that combines grounded stability with expansive openness. This staple posture strengthens the lower body while opening the hips and chest. Achieving correct alignment is paramount to maximize the pose’s benefits and protect the joints from undue strain.
Step-by-Step Guide to Warrior II
Begin by standing in a wide stance, facing the long edge of your mat, with your feet parallel. The distance between your feet should be approximately the length of one of your legs.
Turn your front foot out 90 degrees so the toes point toward the short edge of the mat. Pivot your back foot inward slightly, about 15 to 30 degrees, ensuring the outer edge of this foot presses firmly into the mat. For a stable foundation, align the heel of your front foot with the arch of your back foot.
As you exhale, bend your front knee directly over your ankle, working toward a 90-degree angle where the thigh is parallel to the floor. Engage the quadriceps and gluteal muscles of the front leg. Keep the back leg straight and fully engaged, pressing down through the heel.
Inhale and extend your arms out to the sides, parallel to the floor, forming a “T” shape at shoulder height. The palms should face down, and the arms should feel active, reaching strongly in opposite directions.
Refining Your Posture and Gaze
The front knee must remain stacked directly above the ankle, tracking in alignment with the second and third toes. Actively draw the front knee toward the little-toe side of the foot to engage the outer hip muscles and stabilize the joint.
Lower Body Alignment
The back leg requires specific attention; press strongly through the outer edge of the back foot and engage the quadriceps to prevent the knee from hyperextending or locking. This engagement anchors the pose and provides a stable counter-force to the dynamic bend in the front leg. A subtle tuck of the tailbone helps to lengthen the lower spine and prevent an excessive arch in the lower back.
Torso and Upper Body
Maintain an upright torso, stacking your shoulders directly over your pelvis, which should face the long edge of the mat. Avoid leaning the torso forward over the front thigh, which shifts the weight distribution. The external rotation of the front thigh and the grounding of the back foot create a balanced, open position in the hips.
The arms should remain parallel to the floor. Draw the shoulder blades down the back and slightly toward the spine to broaden the chest. Finally, turn your head to gaze, or establish your drishti, over the fingertips of the front hand to focus the mind and balance the posture.
Modifications for Comfort and Stability
If maintaining the full expression of the pose causes strain, modify the foundation to increase comfort. Reducing the width of your stance lessens the load on the front quadricep, allowing you to hold the pose longer.
If you feel unstable, shortening the distance between the feet helps, especially if you cannot align the front thigh parallel to the floor. For limited hip mobility, changing the foot alignment from heel-to-arch to heel-to-heel provides a slightly wider and more stable base.
If you experience discomfort in the front knee, reduce the depth of the bend so the knee is not directly over the ankle. Placing your hands on your hips instead of extending the arms reduces shoulder strain and allows you to focus solely on the lower body alignment.