Warrior II

Sanskrit Name: Virabhadrasana II (pronounced: veer-ah-bah-DRAHS-anna)

The Warrior poses are some of the basic foundations of a good, solid asana practice. From squared hips to wide stances, to balance; from your core to your legs, these poses have it all.

These poses are approachable for most bodies and are less intimidating than some of the more ‘advanced’ postures while still being great postures for building strength, confidence, and body awareness.

Check it out, get on your mat, and feel like a warrior!

Level: Intermediate

Category: Standing

Breath: Deep Abdominal Breathing.

Keep the mouth closed with tongue resting on the roof of the mouth. Simply allow the breath to enter & release through the nostrils. Keep your awareness on the abdomen & notice how it starts to balloon & expand on the inhale. The exhale, the abdomen relaxes. Do not try & control the breath in anyway. Allow yourself to follow the journey of the breath so we connect the mind & body together into the present moment. Breath in to a count of 1-2-3 & breathe out to a count of 1-2-3.

Results: When you are fully in the present moment the mind no longer has power over you. This allows you to create a new reality for yourself rather than being conditioned by the old mind. Use your affirmation whilst holding the position.

The focus on the breath allows you to enter into the Alpha state which is a state where the brain waves are much slower than the usual waking state of Beta. Doing this consciously allows you to interrupt the neurological pathways within the brain that are causing negative blocks, emotions & behaviours.


  • Step 1: Begin standing at the top of your mat in Mountain pose, or Tadasana. On an exhale, step your left foot back about 3 to 4 feet (depending on the length of your legs and the level of openness in your hips).
  • Step 2: Place your left foot parallel to the short edge of your mat (at a 90 degree angle), and line up the heel of your right foot with the heel of your left foot. Press down firmly through the pinky toe edge of your back foot to avoid collapsing into the arch.
  • Step 3: On an inhale, extend your arms out alongside your body, raising them parallel to the floor with your palms facing down. With soft eyes, send your gaze just over the middle finger of your right hand and relax your shoulders down and away from your ears.
  • Step 4: Bend deeply into your right knee, stacking it directly over your right ankle and bringing your right shin perpendicular to the floor. Ensure the knee isn’t bowing out to the left or the right.
  • Step 5: Find the action of slightly scooping your tailbone under and opening your pelvis to face the left side of your mat.
  • Step 6: Draw your low ribs in to your body and keep your core gently engaged. Continue pressing through the pinky toe edge of your back foot, particularly through the outer edge of the heel.
  • Step 7: Remain in the pose anywhere from 5 to 10 breaths. On an inhale, extend your front leg and exhale to lower your arms. Step to the front of your mat and repeat on the other side whenever you feel ready.


  • Strengthens legs, the gluteus, the hips, the core muscles, the chest, the shoulders, and the arms.
  • Helps develop endurance
  • Stimulates abdominal organs
  • Increases stamina
  • Relieves backaches, especially through second trimester of pregnancy
  • Therapeutic for carpal tunnel syndrome, flat feet, infertility, osteoporosis, and sciatica

Beginner's Tip: When you bend the left knee to a right angle, bend it very quickly with an expressive exhalation, and aim the inside of the left knee toward the little-toe side of the left foot.

Avoid This Pose If:-

  • 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.

Tweet This: MedYoga Warrior Affirmation: “I am infinite abundance and boundless prosperity.”

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