How to do Virabhadrasana II
- Stand with the feet wide apart, about a leg-length.
- Turn the right foot out 90 degrees and the left foot in slightly.
- Raise the arms to shoulder height, parallel to the floor.
- Bend the right knee until it is over the ankle.
- Look over the right hand and hold for 5 breaths.
Coming out of the pose
- Straighten the right leg, turn the feet forward and repeat on the other side.
Alignment cues
- Front knee points toward the little-toe side of the foot, not inward.
- Torso stays centred over the hips, not leaning forward.
- Reach out evenly through both arms.
- Back leg stays straight and strong.
Beginner version and props
- Bend the front knee less, or shorten the stance.
- Rest the hands on the hips if the shoulders tire.
Benefits
- Strengthens the legs and ankles.
- Opens the hips and chest.
- Builds stamina and concentration.
Who should take care
- With knee problems, keep the front knee directly over the ankle and bend it less.
- With neck problems, look forward instead of over the hand.
If you have an injury, are pregnant or have a medical condition, check with your doctor and practise with a qualified teacher.
Common mistakes
- Leaning the torso toward the front leg.
- Front knee falling inward.
- Dropping the back arm.
In a sequence
Before it: Virabhadrasana I (Warrior I)
After it: Trikonasana (Triangle Pose)
Learn this pose, its adjustments and how to teach it on our 200 hour yoga teacher training in Uttarkashi.