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Mind & Body

Warrior II (Virabhadrasana II)

Evidence-grounded — sourced from Fysiqal's fitness knowledge graph· 1 min read
yogaposestandinglungehipstrengthbalance

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In one line

A wide, side-facing lunge with arms extended laterally — builds lower-body and shoulder endurance and opens the hips while the torso stays upright over the pelvis.

Detail

From a wide stance, turn the front foot to point forward and the back foot in slightly; bend the front knee toward 90°, tracking over the toes (knee-toe-relationship). The torso stays upright and centered (not leaning forward), hips open to the side. Extend the arms parallel to the floor, reaching actively front and back; gaze over the front fingertips.

Develops quadriceps/glute strength and hip opening with a strong isometric demand on the shoulders. A frequent companion to pose-warrior-1 and gateway to pose-triangle.

Key facts

  • Wide stance; front foot forward, rear foot turned in slightly.
  • Front knee toward 90° over the toes; torso upright, centered.
  • Arms extended parallel to the floor; gaze over front hand.

Connections

  • pose-warrior-1 — companion posture.
  • pose-triangle — common transition from Warrior II.
  • knee-toe-relationship — knee-tracking rule.
  • gluteus-maximus — hip extensor engaged.
SourceCurrent guideline bodies
Authored from established yoga-pedagogy consensus.
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Educational content only — not medical advice. Always consult a qualified professional for individualized guidance, especially around injury, pregnancy, or medical conditions.

Explore related topics

Atlas Connections

Gluteus Maximus
The strongest, largest muscle in the body; the primary hip extensor and a lateral rotator of the femur.
Quadriceps
The four knee extensors — rectus femoris, vastus medialis, vastus lateralis, vastus intermedius (rectus femoris also flexes the hip); knee ROM 90°.
Triangle Pose (Trikonasana)Closely related
A wide-stance standing posture with a long side-bend over a straight front leg, stretching the hamstrings and side body while training balance.
Warrior I (Virabhadrasana I)Closely related
A front-facing standing lunge with arms overhead — builds lower-body strength and stretches the rear hip flexor while training stance stability.
Knee–Toe Relationship Rule
In the squat, manage where the knees travel relative to the toes — keeping the knees from passing the toes versus keeping the spine vertical — and find the "happy medium."