Gaze over the front handKnee over ankleFront foot forwardArm long, palm downBack arm in lineTorso centred over hipsBack leg strongWarrior II
Vīrabhadrāsana II
Read what the gnome says
Warrior Two! Legs wide, front toes forward, back foot parallel to the short edge of the mat. Bend the front knee right over the ankle. Arms reach long at shoulder height, torso stacked over the hips, not leaning. Gaze over the front fingers. Hold like a hero, breathe like a gnome.
Works on Quadriceps · Gluteus maximus · Gluteus medius · Deltoids
How to do it
- Step the feet wide, turn the front foot out and bend that knee over the ankle.
- Open the hips and chest to the side and extend both arms level with the shoulders.
- Turn the gaze over the front hand and hold, then switch sides.
Common mistakes
- Don’t let the front knee collapse inward.
- Don’t lean the torso toward the front leg.
- Don’t lift the shoulders: keep them soft and down.
Benefits
- Builds strength and steadiness in the legs.
- Improves posture and balance.
- Wakes up the whole body: good early in a practice.
Take care: Go easy or skip if you have knee, ankle or hip pain, or feel dizzy. Keep a wall or chair within reach for balance.
In ready-made sequences
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
Practised by real people
Share your own version of this pose: it helps others practise and puts your profile in front of the community.