Warrior II Pose (Virabhadrasana II)

EFFECT: Strengthens legs, focusing.


GAZE: Middle finger of front hand

PRECEDING POSES: Warrior I, Crescent, Mountain

COUNTERPOSES: Down Dog, Standing Forward Fold

PRECAUTIONS: If the front knee juts ahead of your ankle, step your front foot forward until the knee stacks over the ankle.


1. Stand and face the left-side wall so that your feet are wide on your mat. Turn your right toes to face forward and your left toes at a slight angle toward the left-front corner of the mat. Line up your front heel with the arch of your back foot.

2. Bend your front knee to a 90-degree angle. Aim it straight ahead over your second and third toes. Press through the pinky side of your back foot to straighten through the back leg. Keep your hips at a slight angle toward the left-front corner of your mat, but turn your chest to be parallel to the side of the mat.

3. Take your arms to shoulder height and reach them forward and back. Relax your shoulders. Keep your torso directly over your hips. Repeat on the other side.

TIP: Do not try to square your hips off toward the side wall; keep them at a slight angle forward so that you can bend deeper into the front thigh.

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