Warrior II
Vīrabhadrāsana IIवीरभद्रासन २
A wide, open stance with arms extended: steady hips, bright gaze, strong legs.
- Foundational
- 30–45 seconds each side
- Difficulty 2 of 5
General guidance only — work within a range that feels stable and pain-free.
How to practice
- 01
Step the feet wide and turn the right foot out 90 degrees, the left foot slightly in.
- 02
Bend the right knee toward 90 degrees so it stacks over the ankle.
- 03
Extend the arms parallel to the floor, gazing over the right fingertips.
- 04
Keep the torso upright, the tailbone down and the back leg firm.
- 05
Hold, then straighten the front leg and change sides.
Benefits
- Strengthens the legs and glutes
- Opens the hips and chest
- Builds endurance in a held shape
- Trains a calm, focused gaze
Breath
Slow and even. Let the exhale widen the collarbones rather than drop the chest.
Cautions
Variations
- Hands on hips
- Focus on the legs and hips without shoulder fatigue.
- Narrow stance
- A shorter stance for tighter hips.
The practice letter
One email a month: a sequence to try, one pose explained properly, and something worth reading. No offers, no countdowns.