Chair Warrior II
Vīrabhadrāsana II (chair)
Works on Quadriceps · Inner thighs · Shoulders
How to do it
- Sit sideways on the chair with one thigh on the seat and the other leg stretched out to the side, foot flat.
- Turn the front knee out over the ankle and stack the shoulders over the hips.
- Open the arms to the sides at shoulder height, gaze over the front hand and breathe; switch sides.
To come out, lower the arms, bring the leg in and sit upright.
Common mistakes
- Don’t let the front knee fall in.
- Don’t lean toward the front leg.
- Don’t lift the shoulders.
Benefits
- Warrior II with a stable seat: strength without balance risk.
- Opens the inner thighs.
- Builds shoulder endurance.
Make it easier or different
- Easier: rest the hands on the thighs.
- Back leg tense: bend the knee slightly.
- Challenge: hold the arms for longer.
Take care: Go easy with knee, hip or shoulder injuries. Use a firm chair against a wall.
What next
Not medical advice. Ease off if anything feels sharp or wrong.
Similar poses Standing
Bear PoseBeginner
Chair PoseBeginner
Chair Pose with Prayer HandsBeginner
Chair Warrior IBeginner
Chair-Supported TriangleBeginner
Extended Side AngleBeginner