Peaceful Warrior

Śānta Vīrabhadrāsana

Works on Quadriceps · Inner thighs · Side body

How to do it

1. Step into Warrior II with the front knee bent over the ankle.
2. Rest the back hand on the back thigh and sweep the front arm up and back.
3. Lengthen the side body, gaze up and breathe; return to Warrior II and switch sides.

To come out, return to Warrior II, straighten the front leg and step the feet together.

Common mistakes

• Don’t let the front knee drop in.
• Don’t collapse into the back leg.
• Don’t strain the neck.

Benefits

• Builds leg strength with a side stretch.
• Opens the ribs and the chest.
• A gentle backbend in a standing pose.

Make it easier or different

• Easier: shorten the stance.
• Easier: keep the gaze forward.
• Challenge: bend the front knee further.

Take care: Go easy with knee or shoulder problems.

Suggest a correction

What next

Warrior II Beginner Reverse Warrior Beginner

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 Warrior IIBeginner
• Chair-Supported TriangleBeginner