Warrior 2

Virabhadrasana 2

  • Stand with the feet wider than shoulder width apart and keep the legs straight.
  • Turn the right foot out to the right 90 degrees and left foot in 45 to 60 degrees.
  • Roll the right thigh outward, so that the center of the right knee cap is in line with the center of the right ankle.
  • Rotate the torso to the right and square the hips.
  • Raise the arms out to the sides at shoulder height.
  • Bend the right knee over the right ankle, so that the shin is perpendicular to the floor. Work towards having the thigh parallel to the floor.
  • Keep the sides of the torso equally long and the shoulders directly over the hips.
  • Turn the head to the right to gaze along the right hand.
  • Stay in this pose for up to 1 minute.
  • To release, press the back heel into the floor and straighten the bent knee. Relax the arms beside the body.
  • Reverse the feet and repeat for the same length of time to the left.
  • Practice up to 5 rounds.


  • Inhale while raising the arms.
  • Exhale while bending the front knee.
  • Breathe naturally while holding the pose.
  • Inhale while straightening the leg.
  • Exhale while releasing the arms to beside the body.


  • On the stability in the legs.
  • Keeping the sides of the torso equally long and the shoulders directly over the hips.
  • Synchronizing the movement with the breath.
  • Manipura chakra.


  • Diarrhea.
  • High or low blood pressure.


  • Strengthens and stretches the legs and ankles.
  • Stretches the groins, chest, lungs and shoulders.
  • Stimulates abdominal organs.
  • Increases stamina.
  • Relieves backaches.