Warrior II Yoga Pose

Warrior II Yoga Pose is a standing pose that targets the calves and is ideal for yogis and yoginis at all levels.

muladhara – the root chakra
manipura – the wisdom chakra
ajna – the third eye chakra
related poses
How To Do Warrior II Yoga Pose
  1. Start in the Mountain Pose (Tadasana). Facing forward, step your left foot back 3-4 feet, or roughly one-leg’s length. Making sure your left and right heels are aligned, then turn your left heel to a 45-60 degree angle away from your body. Keep your right foot facing forward, but do not square your hips to the front. Instead, turn your torso left, away from your right leg.
  2. Raise your arms straight out from your sides and perpendicular to the floor, fingers reaching out and palms down. Your right arm should be parallel with your right leg, so that you are looking straight forward down the length of your right arm.
  3. Keeping your left heel firmly grounded, exhale while bending your right knee. Bend just enough so that your right knee is positioned directly above your right ankle, shin running perpendicular to the floor. If possible, the length of your thigh should be parallel to the floor.
  4. Keeping them parallel to the floor, continue to reach out at the sides with your arms, stretching them away from your shoulder blades. Be sure not to lean your torso over your front thigh, keeping your shoulders directly above your pelvis.
  5. Continue gazing down your arm and passed your fingers, holding this pose for 30-60 seconds while taking controlled, mindful breaths. Inhale as you straighten your knee and come back to Mountain Pose, releasing your arms as you exhale. Reverse feet and repeat all steps.
  • Breathe deeply through each step.
  • Avoid if you have high blood pressure (hypertension) or diarrhea.
  • If you have neck pain, do not turn your head to look down your arm but instead look straight ahead.

If you would like to deepen this asana, try decreasing the distance between your feet or increasing the size of the stride for variations.
For a deeper stretch along the leg abductors and sides of the torso (lats), try the variation Upward Warrior II Pose (Urdhva Virabhadrasana II).

Stretches & Strengthens

All Muscles: Shoulders, chest, groin, hamstrings, calves, quads

Target Muscles: Quads, Hamstrings, Calves

Health Benefits of Warrior II Yoga Pose
  • Can help relieve backaches, including ones associated with pregnancy.
  • Can help relieve symptoms of carpal tunnel, sciatica and osteoporosis.
  • Increases stamina and balance.
  • Said to help infertility.

Sanskrit Name & Meaning

Sanskrit Name & Meaning



virabhadra: warrior (specifically, the warrior created by Shiva to avenge Sati)
asana: posture

History & Mythology

History & Mythology

The Three Warrior Poses commemorate the story of Shiva and Sati, prominent religious figures of Hinduism. The Goddess Sati, embodiment of female energy and longevity, was asked to take human form in order to bring Hindu deity Shiva out of his long-term meditation using marriage. Sati was born to Daksha, son of Brahmā, the Hindu god of creation.
Read More We are constantly researching to find more information about the history and mythology behind each pose. If you have any further information, we’d love to hear from you.