Vīrabhadrāsana II
A wide, steady stance with arms stretched horizon-wide; strength, stamina and calm focus in one classical shape.
How to practice
Inhale to lift the arms; exhale to bend the front knee; breathe evenly and deeply while holding.
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Step the feet wide (about one leg's length); turn the right foot out 90° and the left toes slightly in.
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Inhale and raise the arms to shoulder height, palms down, reaching from fingertip to fingertip.
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Exhale and bend the right knee over the right ankle, thigh aiming toward parallel with the floor.
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Keep the back leg strong and pressing into the outer edge of the back foot; hips stay square to the long edge of the mat.
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Turn the gaze softly over the front hand and hold 3–6 breaths.
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Inhale to straighten the leg; repeat on the second side.
Benefits
- Strengthens and tones the legs, ankles and arms
- Opens the hips, groin and shoulders
- Builds stamina and circulation
- Develops concentration and a steady, courageous gaze (dṛṣṭi)
Contraindications & cautions
- Knee or hip injuries, shorten the stance and keep the front knee shallow
- Neck strain, keep the head centred instead of turning it
- High blood pressure, hold for fewer breaths and keep the arms lower
Skip or modify the pose on days a caution applies to you, and work with a qualified teacher for injuries, pregnancy or health conditions.
Watch a free guide
A free video walkthrough from a public teacher, loaded only when you scroll to it, via YouTube's privacy-enhanced player.
In the tradition
Named for Vīrabhadra, the fierce warrior born of Śiva’s grief in the Purāṇic telling, the warrior poses belong to the modern standing-pose canon shaped by Krishnamacharya’s lineage. The paradox is the teaching: the shape is martial, but the face stays soft.
Sources & further reading
- Light on Yoga , B. K. S. Iyengar (Vīrabhadrāsana II)
- Warrior 2 (video guide) (opens in a new tab) , Yoga With Adriene, Foundations of Yoga
Classical citations mark where a tradition is drawn on; modern books and videos are shared as further guidance, not as prescriptions.