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Virabhadrasana II

Warrior II

Virabhadra = a fierce warrior form of Shiva

Written and reviewed by The Kriya Yogi · Updated 25 September 2026

A wide-legged standing pose with the arms extended horizontally, building leg strength and hip opening in equal measure.

Family
Standing
Level
beginner
Lineage
modern
Works on
legs · hips · stamina

The yogic view

Like the other Virabhadrasana poses, this posture is absent from the Hatha Yoga Pradipika and Gheranda Samhita and belongs to the modern asana vocabulary developed in twentieth-century yoga institutes. The name references the fierce warrior Virabhadra from Shiva's mythology, used as inspiration rather than as a source of an older textual instruction.

Benefits

  • Strengthens the quadriceps, glutes, and ankles of the front leg
  • Builds stamina and endurance through a sustained wide-legged hold
  • Opens the hips and groins in external rotation
  • Strengthens the shoulders and arms as they extend actively outward
  • Trains steady, focused breathing under physical effort

How to practise

  1. Step the feet wide apart, turning the right foot out ninety degrees and the left foot in slightly.
  2. Extend the arms out to shoulder height, parallel to the floor, palms down.
  3. Bend the right knee to a right angle, keeping it tracking directly over the ankle.
  4. Keep the torso upright, centred evenly between the two legs rather than leaning forward.
  5. Press firmly through the outer edge of the back foot to keep the back leg active and straight.
  6. Turn the head to gaze over the right fingertips, keeping the neck relaxed.
  7. Hold for five to eight breaths, sinking the front thigh gradually deeper.
  8. Straighten the front leg and repeat on the other side.

For seated or floor-based work, use a clean, stable surface with enough support for comfort.

Common mistakes

  • Leaning the torso toward the front leg: keep the spine vertical and centred over the pelvis.
  • Letting the front knee collapse inward: press it outward in line with the middle toes.
  • Shortening the stance so the front knee overshoots the ankle: widen the stance to keep the shin vertical.
  • Dropping the extended arms below shoulder height: keep them reaching actively out to the sides.

Variations and progressions

  • Easier: shorten the stance and bend the front knee less deeply.
  • Easier: practise with the back against a wall to check that the torso stays upright.
  • Harder: hold the pose longer to build muscular endurance in the front leg.
  • Harder: flow into Extended Side Angle and back to build strength and mobility together.

Breath and energy

The wide stable stance of Virabhadrasana II is often used to teach an even distribution of energy between two directions, the gaze and front arm reaching one way while the back leg roots firmly the other, cultivating a felt sense of dynamic equilibrium. The open hips and steady breath support the pose's reputation as a builder of both physical and mental endurance.

What research shows

Sustained wide-stance lunges such as Virabhadrasana II are studied in general strength and flexibility research, showing benefits for hip external rotation and quadriceps endurance consistent with static lunge holds in other exercise contexts. There is no scientific support for claims that the pose has organ-specific or energetic healing properties.

Questions about Virabhadrasana II

+ How deep should my front knee bend?
Aim for a right angle with the shin vertical; going deeper without that alignment can strain the knee.
+ Why is my torso leaning forward?
This usually happens when the stance is too short or the hip flexors are tight; widen the stance and focus on stacking the ribs over the pelvis.
+ Is Warrior II a classical asana?
No, it is a twentieth-century pose named after the warrior Virabhadra, not found in the classical hatha texts.
+ Where should I look?
Traditionally over the front middle fingertips, though looking forward is fine if the neck feels strained.
+ How long should I hold Warrior II?
Five to eight breaths is typical for general practice; longer holds build more muscular endurance.
+ Is Virabhadrasana II suitable for beginners?
Yes. Virabhadrasana II is a beginner-level posture in the standing family, and it is a reasonable shape to learn early. Reduce the range, use a wall or a cushion where balance or height helps, and hold it for fewer breaths at first. Read the cautions below before you begin, since "beginner-friendly" is not the same as "suitable for everyone".
+ What are the modifications for Virabhadrasana II?
The variations and progressions section above sets out the specific options for Virabhadrasana II. Three adjustments apply to almost any posture: raise the hips on a folded blanket or cushion in seated work, bend the knees in anything that loads the back of the legs, and use a wall, chair or block to take weight and remove the fear of falling. A supported version practised often produces more change than a deep version practised rarely.
+ Who should avoid or modify Virabhadrasana II?
For Virabhadrasana II specifically: knee injury. More generally, modify or skip it if you have an acute injury or recent surgery in the area it loads, if you are pregnant and have not been given individual guidance, or if the shape produces sharp, pinching, radiating or electric sensation. Numbness, tingling or pain travelling down a limb is a nerve signal to stop and be assessed, not to breathe through. This page is educational and is not medical advice.
+ What should you practise before and after Virabhadrasana II?
Prepare with Tadasana (Mountain Pose). Release afterwards with Prasarita Padottanasana (Wide-Legged Forward Bend). Both lists are links on this page, and either can be shortened when time is limited — but do not skip preparation for a posture that loads a joint at end range.
+ What does Virabhadrasana II mean in Sanskrit?
Virabhadrasana II translates as warrior ii — Virabhadra = a fierce warrior form of Shiva The name follows Sanskrit convention, but the posture itself is modern and is not described in the classical texts.

Prepare with

Release with

Cautions

  • knee injury

More standing

Keep reading

Educational content, not medical advice. Check with a doctor before starting new practices if you have a health condition or are pregnant.