Virabhadrasana II — Warrior II

Virabhadrasana II — Warrior II (वीरभद्रासन II)

Virabhadrasana II is the warrior variant with hips open laterally and arms extended wide. This iconic pose simultaneously develops leg strength, hip opening and gaze concentration (drishti). It symbolizes the quiet strength of the warrior surveying the battlefield.

Therapeutic Benefits

• Overall leg strengthening — quadriceps, hamstrings, adductors and calves are engaged.
• Lateral hip opening — abductors and external rotators are activated.
• Shoulder endurance — holding arms in a cross strengthens the middle deltoid.
• Stability and focus — the fixed gaze (drishti) develops mental concentration.

Anatomy Involved

The front leg quadriceps maintains 90° flexion. Both legs' adductors are stretched by the wide stance. External hip rotators (piriformis, obturators) orient the feet. The middle deltoid and rhomboids maintain arm abduction. The transversus stabilizes the trunk centered between both legs.

Step-by-Step Instructions

Step 1 — Foot Spacing

Feet approximately 1.2 meters apart. The front foot points forward (90°), the back foot is parallel to the short edge of the mat (or slightly turned inward).

Step 2 — Front Knee Flexion

Bend the front knee to 90°, directly over the ankle. The knee points in the same direction as the second toe. The back leg remains straight and active.

Step 3 — Hip Opening

The hips open laterally. The pelvis stays neutral and centered between both legs, not tilting forward. The trunk is vertical.

Step 4 — Arms and Gaze

Open the arms horizontally at shoulder height. Palms face down. Turn the head to gaze over the front hand. Shoulders stay low.

Breathing and Duration

Hold for 5 to 8 breaths per side. Breathing is steady and deep. The exhale helps maintain power in the legs.

Contraindications

• Knee injury — do not force 90° flexion
• Cervical problems — keep gaze forward rather than turned
• Shoulder pain — lower arms or hands on hips

Modifications

• Beginner: shallower bend, narrower stance.
• Advanced: front thigh perfectly parallel to floor, extended hold (15-20 breaths).

Target Audience

Warrior II is accessible to all levels and is a foundational pose in virtually every yoga sequence. Ideal for developing strength, endurance and focus.