Standing
Warrior II
Virabhadrasana II
A wide-legged standing pose with arms extended parallel to the floor and gaze over the front fingertips. It builds strength in the thighs and opens the groin and hips.
- ·Strengthens legs and arms
- ·Opens hips
- ·Increases endurance
Instructions
- 1Stand with feet wide apart (approximately one leg-length), turning the right foot 90 degrees outward and the left foot slightly inward.
- 2Align the right heel with the arch of the left foot, ensuring the back foot anchors firmly into the mat.
- 3Bend the right knee to 90 degrees, tracking it directly over the second toe and keeping the shin perpendicular to the floor.
- 4Extend both arms parallel to the floor, reaching actively through the fingertips in opposite directions while keeping the shoulders relaxed.
- 5Open the chest and hips fully to the side, stacking the torso vertically over the pelvis without leaning forward.
- 6Turn the gaze over the front fingertips and hold for 5–7 breaths, maintaining equal weight through both feet before switching sides.
Contraindications & precautions
- ⚠Knee injuries or meniscus issues — reduce the bend in the front knee and ensure it never collapses inward beyond the line of the second toe.
- ⚠Neck pain or cervical stiffness — keep the gaze forward rather than turning the head, and hold the cervical spine in its neutral position throughout.
- ⚠Groin or inner-thigh strain — widen the stance cautiously and avoid forcing the hip opening; work progressively within a comfortable range.
