Virabhadrasana II (a)

Warrior II Pose

step by step

1 Start in Tadasana. Upon exhaling, take a large step back with your right leg towards the back of your mat. The distance between your two legs should be equivalent to about the length of one leg. Turn the toes of your right foot to the right and align the two heels.
2 Lift both arms parallel to the ground, with your shoulder blades rolled back, your shoulders relaxed and your palms turned to the ground. The fingers are long.
3 Upon exhaling, bend your left knee and go down so that your thigh and shin form a 90-degree angle. Push outward into your left thigh so that it stays aligned with the knee. (In this posture, your knee has a tendency to want to turn inwards when you bend it, which is not what we are trying to do.) Push your tailbone towards the ground.
4 Keep your arms in a straight line, making sure to lower your shoulders. Turn your head in order to look at your left hand’s middle finger. The gaze is focused and stable.
5 Maintain the pose for 30 seconds to 1 minute, and then repeat the steps with the right leg at the back.


  • Provides a feeling of strength and stability.
  • Relieves sciatica.
  • Stimulates digestion and improves endurance.
  • Strengthens arms, shoulders, legs and ankles.

contraindictions and warnings

  • Diarrhoea.
  • High blood pressure.
  • Neck pain.

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