Warrior Pose II — Virabhadrasana II

by | Jun 11, 2020 | Yoga Poses


Reviewed by  Dr. Andrew Grover,  CPT

Warrior Pose II — Virabhadrasana II


  • Stretches the groins, chest, lungs, shoulders, legs, and ankles
  • Stimulates abdominal organs and Increases stamina
  • Relieves backaches, especially through the second trimester of pregnancy
  • Therapeutic for carpal tunnel syndrome, flat feet, infertility, osteoporosis, and sciatica

How to do

  • Stand straight with your legs hip-distance apart and arms on your sides.
  • Press the four corners of your feet down, and firm your legs up.
  • Turn your right feet out to face the right side of the mat.
  • The other feet will turn inward to make a 45-degree angle. Do not twist your body; keep it in the centre, facing the front.
  • Go forward on your right knee making a 90-degree angle; make sure your knee doesn’t cross over the toe. Turn your neck right, look right.
  • Let the other leg stretch properly. Bring your arms parallel to the floor, stretched wide apart.
  • Hold for 10 seconds and repeat on the other side.
image 5 - Dr. Zio


  • To prevent the ribs from flaring out, engage the core and draw the tailbone down towards the mat, which also keeps the lower back long.
  • When you bend the left knee to a right angle, bend it very quickly with an expressive exhalation.


  • Do not practice Warrior II if you have a recent hip, knee, or shoulder injury, or if you are experiencing diarrhea or high blood pressure abdominal surgery recently or if you are pregnant.
  • Those with neck injuries should not turn their head to face the front hand.

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1 Comment

  1. Anamika Sen

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