1
Start in Mountain Pose
Stand at the centre of your mat. Take a moment to ground yourself, feet together, arms relaxed.
How to do Warrior II (Virabhadrasana II)
2
Step Wide
Step your feet 3–4 feet apart. Turn your right foot out 90° and your left foot in slightly (about 15°).
3
Bend the Front Knee
Bend your right knee to 90°, directly over your right ankle. Keep your back leg straight and firm.
4
Open the Hips
Let your hips open wide to the side. Do not try to square them forward — this is a side-facing pose.
5
Extend the Arms
Raise both arms to shoulder height, parallel to the floor. Reach actively through both fingertips in opposite directions.
6
Gaze Over the Front Hand
Turn your head to gaze over your right fingertips. Hold for 5–10 breaths, then switch sides.
✅ Benefits
- Strengthens the legs, ankles, and feet
- Opens the hips and groin
- Stretches the chest and shoulders
- Increases stamina and concentration
- Tones the abdominal muscles
💊 Therapeutic Uses
- Helpful for relieving backache
- May reduce discomfort from osteoporosis
- Supportive during the second trimester of pregnancy
- Helps with carpal tunnel syndrome symptoms
⚠️ Precautions
- Keep the front knee tracking over the second toe — don't let it collapse inward
- Keep both arms level at shoulder height — avoid one arm drooping
- Shoulders should stay relaxed, not raised toward the ears
- Keep your torso upright — do not lean over the front leg
🚫 Avoid If (Contraindications)
- Diarrhoea
- High blood pressure
- Neck problems — keep the head facing forward instead of turning
- Recent knee or hip injury
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