How to Do Virabhadrasana II Pose | Warrior 2 Pose

Welcome to one of our absolute favourite standing poses! Warrior II is such an iconic asana, and for good reason. It’s one of those poses that makes you feel instantly grounded, strong, and expansive all at the same time. Whether you’re just starting out or you’ve been on the mat for years, there is always something new to feel into here.

We love how this pose opens up the hips and chest while building some serious heat in the legs. It’s a beautiful way to connect with your inner strength and find a sense of focus. If your legs start to tingle or your shoulders feel a bit heavy, just remember we’re right there with you, breathing through it!

In this guide, we’ll walk you through how to find your own version of Warrior II, with plenty of options to make it feel just right for your body today.

How To Do Virabhadrasana II (Warrior II Pose)

Find your wide stance
Start by standing tall at the top of your mat in Mountain Pose. Take a big breath in, and as you exhale, step your feet wide apart (about 3 to 4 feet). Turn your front toes to face the front of the mat and angle your back foot slightly in.

Reach out and expand
Reach your arms out wide to the sides, keeping them parallel to the floor with your palms facing down. Soften your shoulders away from your ears and feel that energy reaching right out through your fingertips.

Sink into the front knee
Slowly bend your front knee, aiming to keep it stacked right over your ankle. If it feels a bit much, you can always keep the bend a little shallower—honour where your body is at today. Check that your knee is tracking toward your pinky toe.

Engage your centre
Gently draw your belly button toward your spine to support your lower back. Keep your torso upright and centred, rather than leaning forward over your front leg. If you need a bit more stability, you can always widen your stance toward the long edges of the mat.

Set your steady gaze
Turn your head to look out over your front middle finger. This is your focus point. Stay here for 5 to 8 deep, nourishing breaths, or if you’re feeling a bit more “Yin Yoga” style, you might choose to hold a softer version for a little longer.

The Benefits of Virabhadrasana II (and Yoga in General)

Warrior II is such a powerhouse for building lower body strength. By holding this wide stance, we’re strengthening the quads, hamstrings, and ankles, while simultaneously finding a lovely opening through the hips and inner thighs. It’s a dynamic way to improve physical endurance and circulation, leaving you feeling vitalised and ready for your day.

Beyond the physical, this pose is a wonderful tool for grounding the nervous system. The steady, forward-facing gaze (your Drishti) helps to quieten mental chatter and sharpen your focus. When we stand tall and expansive like this, we’re not just stretching our bodies; we’re cultivating a sense of inner resilience and calm.

This is what we love about Yoga — it’s not just about becoming more flexible or strong. It’s about finding that steady centre within yourself, even when things feel a little bit challenging, and carrying that quiet confidence off the mat and into your world.

Explore More Yoga Poses

If you enjoyed this pose, you might also love:

• How to Do Tadasana Pose | Mountain Pose
• How to Do Parivrtta Trikonasana Pose | Revolved Triangle Pose
• How to Do Adho Mukha Vrksasana Pose | Handstand

Curious About Yoga Teacher Training?

This pose is one of 108 you’ll explore in our 200 Hour Yoga Teacher Training — along with yoga philosophy, breathwork, meditation, anatomy, and the confidence to teach.

You don’t need to be the most flexible person in the room. You don’t need to have been practising for years. You just need to be curious and willing to begin. Whether you want to teach professionally, deepen your personal practice, or simply discover more about yourself — this training meets you where you are.

Learn more about Yoga Teacher Training →

Always merrymaking,
Emma + Carla