How To Do: Warrior 2 Pose (Virabhadrasana)

Warrior 2 is a foundational beginner pose suitable for all levels but is still practiced by advanced yogi’s regularly for its many benefits. The pose might seem very basic, but it can be very intense as it involves the whole body.

Warrior 2 is a standing yoga pose that strengthens and energizes the body and mind. Practicing it regularly will build a strong foundation for the rest of your practice.

Warrior 2 is the second of the 5 warrior poses of modern yoga. You also have Warrior 1 and 3, Reverse Warrior and the Humble Warrior Pose.

Warrior 2 and Warrior 1 is the most common poses of the series and is often practiced in Vinyasa Yoga.

In Ashtanga Yoga it will form part of the primary series.

Warrior 2 is a foundational pose and as such it is used as a transition into many other poses. Mostly because the alignment of the feet will stay the same tween the poses. Common poses used in conjunction with Warrior 2 include:

• Lunge
• High Lunge
• Warrior 1 (Virabhadrasana 1)
• Triangle Pose (Trikonasana)
• Reverse Warrior
• Side Angle Pose
• Extended Side Angle

Make these transitions as fluid as possible and aligned with your breath. Proper alignment is the most important thing in your yoga practice especially in transitions between poses. 

1. Begin in Mountain Pose (Tadasana) at the top of your mat. Your feet hip distance apart and your arms by your sides.
2. Bring your palms together in prayer position in front of your chest or place them on your hips.
3. Take a big step back into a High Lunge. Pivot your back foot till it’s flat on the ground at a 90-degree angle. Your front foot straight with your toes pointing forward.
4. On an inhale extend your arms parallel to the floor with the palms facing down. Relax your shoulders away from your ears and keep your neck long. Lift your chest and keep your arm muscles engaged.
5. Bend your front knee until it is stacked above the ankle. Your front thigh parallel to the floor. Adjust your feet until you feel stable in the pose.
6. Your front shin stays vertical. Ensure your knee doesn’t move forwards past the ankle.
7. Roll your front thigh inward while pressing down with the big toe
8. Straighten the back leg by pressing the top of the back thigh upward. Press the outside edge of the back foot onto the ground for stability.
9. Distribute your weight evenly between both legs.
10. Draw your navel in and up while lengthening the spine.
11. Tuck your chin slightly to align your neck with your spine.
12. Your head, shoulders and hips should be stacked on top of each other. Do not lean forward.
13. Reach actively through both arms to the front and back of the mat.
14. Turn your head to the front, in line with your arm to gaze over your hand.
15. Stay in the pose for five deep breaths.
16. On an inhale, press into both feet and straighten your legs. Pivot your feet and repeat on the other side.
17. To exit the pose, inhale and pivot the back foot to lift the heel. Engage your core and return to Mountain Pose.

Modifications For Warrior 2 (Virabhadrasana):

Try these modifications if you are unable to perform the full expression of the pose.

• If you struggle to keep your balance you can practice the pose against a wall. Place a yoga block between your front thigh and the wall and press the block into the wall for increased stability in the pose.
• For better balance you can also place your front hand on a wall. This will provide better support and stability while in the pose.
• Another great modification for improved balance is to place a suitable folding chair under your front thigh while in the pose. This will also help support the weight of the upper body.
• If you have very tight hips, you can shorten the distance between your front and back legs and straighten the front leg slightly.
• Alternatively, you can place one or two yoga blocks under your front foot to reduce the degree of the bend in the hips.
• Another modification for tight hips is to lessen the angle of the back foot from 90-degrees to an angle that is comfortable.
• If you experience pain in your shoulders or if you have a shoulder injury you can keep your hands on your hips or in prayer position by your chest. Keep your feet and legs actively engages and pressing into the ground.
• Another modification for tight hips is use a Yoga Strap. Hold one end of the strap in each hand with the strap behind your back. Adjust the length of the strap as needed. This will help keep your shoulders squared and your chest from dipping forward.
• If you have a tight or painful neck and cannot gaze directly forward toward your front hand, you can keep your gaze neutral in front of you.

Variations For Warrior 2 (Virabhadrasana):

Variation 1: With a side stretch.

Once you are in Warrior 2 pose.

• Keep your legs in place.
• Inhale and lean back with your torso as you lift your front arm into the air and drop your back arm.
• Turn your gaze to where it is comfortable, preferably your back foot.
• Exhale and return to warrior 2.

Variation 2:

• For a little bit of a shoulder and upper arm mobility workout you can turn your palms to face upward.

Variation 3:

For some extra core strengthening try Extended Side Angle Pose (Utthita Parsvakonasana).

• From Warrior 2 bring the front elbow to the front knee.
• Lift the back arm toward the ceiling and then over the ear to form a straight line with the side body, from your extended leg to your extended hand. 
• Stay for 5-10 breaths and exhale back into Warrior 2.

Tips For Beginners Practicing Warrior 2 (Virabhadrasana):

• For improved balance keep your focus on a single point.
• Make sure to keep both arms and legs engaged. This will also help with keeping the spine aligned.
• Maintain the that slight, natural curve in your lower back.

Beginner Mistakes When Practicing Warrior 2 (Virabhadrasana):

• Don’t stick out your butt, this will cause you to disengage your core. Keep your spine long and straight, forming a straight line from the shoulders to the hips.
• Don’t reach forward, keep your body upright.
• Make sure you don’t extend your knee past your front ankle. This is not good for the knee joint.
• Don’t hyperextend or lock the back knee, keep a slight bent in it. Hyperextending your back knee will cause your hip to collapse forward.
• Don’t let your front knee fall inward toward the center of the mat. This will strain the knee joint.
• Don’t reach forward over your thigh or lean back. Keep your shoulders stacked directly above your hips.
• Don’t let your back arm drop down. Both arms should be parallel with the floor.
• Don’t shrug your shoulders towards your ears, lower your shoulders away from your ears while lifting the crown.

Benefits of Warrior 2 (Virabhadrasana):

• It opens the hips and shoulders. It stretches the inner thighs and chest
• It strengthens and improves mobility of the leg, arm, and abdominal muscles.
• Warrior 2 will relieve back pain and stimulate the digestive system by massaging the internal organs.
• Regularly practicing Warrior 2 can relieve sciatic pain.
• It will improve your body awareness, balance, and concentration.
• It will improve your posture by aligning the spine and encouraging correct placement of the shoulders and hips.
• By opening the chest, you increase breathing capacity and improve circulation throughout the whole body.

Caution When Practicing Warrior 2 (Virabhadrasana):

• Do not practice Warrior 2 Pose if you experience pain in your knee, hips, or shoulders.
• Practice with caution if you have high blood pressure.
• If you have pain in your neck or a recent injury you can keep your head neutral and not look forward over your hand.
• Always practice within your own range of limits and abilities.