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Yoga Poses: Warrior II (Virabhadrasana II)

Resources, Yoga

Yoga Poses: Warrior II (Virabhadrasana II)



Virabhadrasana II or Warrior II is named after Virabhadra, an incarnation of Shiva. This asana commemorates his achievements. It is a standing type of asana  and boasts combined benefits of a hip opening and stretching pose.It is also great for training your body better sense of balance after a leg injury.


Health Benefits

It is a good stretch pose for the torso and legs as it stretches the neck, shoulders, chest, lungs, groin, legs and ankles. Regular practice of this pose increases stamina.

It is very helpful during the second trimester of pregnancy in relieving backache. This pose considered good for carpal tunnel syndrome, sciatica, infertility, osteoporosis and flat feet. It helps stimulate the abdominal organs

Getting Into the Pose

What You Need: Room with fresh air (if you’re doing it inside, otherwise do it in open area), and you.

Difficulty Level: Beginner

Initial Position: Mountain Pose or Tadasana

Drishti or Gaze: Towards the extended palm in front.

  1. Get into the initial position and spread your legs apart (right leg forward and left leg backward). Keep the feet 3 metres apart from each other and twist your left foot slightly on the outside.
  2. Stretch out your arms (Right arm forward and left backward). Inhale deep on a count of 3.
  3. Bend your right knee at an angle of 90 degrees and shift your weight on your right leg. Keep the left leg stretched out. Hold your breath and pose for as long as possible.
  4. Maintain a steady balance and try to stretch forward as much as you comfortably can. Notice a mild stretch in your arms, back, groin, and back of left knee.
  5. Exhale on a count of 3 and revert slowly to the starting position.
  6. Repeat on other side too. This completes one cycle of Virabhadrasana II. Do it twice along with other poses.

Rest in Corpse pose if you feel exerted.

Other Variations

  • Torso Wringing version: In normal variation, both right leg and right arm are kept forward (or backward). In the torso wringing variation, it is the opposite. So, if your right leg is forward and bent, you twist your torso to keep your left arm in its direction. The gaze is concentrated towards the palm that is at the back.

Preparatory Poses

Beginner’s Tips

While bending the knee to a right angle, do it quickly while exhaling.

Advanced Poses

Important Notes

  • People suffering from diarrhea or those who have suffered in the recent past should avoid performing this pose.
  • It is also not recommended for high B.P. patients.
  • Those with any neck injuries and issues should avoid turning their head to look over the front hand.

Further Reading

No Stress Reliever Like Yoga – Interview With Stephanie Mansour

Last updated: June 30th, 2014
Next update on: Aug 30th, 2014

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