Warrior 2 Pose

Virabhadrasana 2 वीरभद्रासन

Warrior 2 side view
Warrior 2 back view
Warrior 2 back view
Warrior 2 side view

Warrior 2, also known as Vīrabhadrāsana (veer-ah-bah-DRAHS-anna), is named for Virabhadra, a great warrior in India. And asana means seat or posture.

Instructions for doing Warrior 2

  1. Stand in Tadasana
  2. Step or jump your feet apart about 3-4 feet wide
  3. Inhale and lift your arms out to each side and parallel with your shoulders, palms down
  4. Turn your left foot out at a 90 degree angle and your right foot slightly in. Your left heel should line up with the arch of your right foot for beginners. Keep your hips centered.
  5. Exhale and bend your left leg. The ideal position is for the left knee to be directly over your left foot. The further you bend into the pose, the more challenging and strength building it will be. Counter this movement by also pushing back into your right leg and particularly the outer edge of the right foot (no movement occurs)
  6. Inhale and lengthen through your spine, draw in at your abdomen to keep a firm center, lengthen through your arms all the way out through your fingertips, and turn your head to look out over the left fingertips
  7. Exhale and hold in this position if you are just beginning, or deepen the pose by bending into the left knee more (until your left knee is at a 90 degree angle with the knee over your ankle)
  8. Hold in this position as you continue to breath deeply for 5 deep breathes
  9. On the inhalation, straighten through your left leg and come up out of the pose. Switch positions to do the opposite side.

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