Fysiqal
Mind & Body
Mind & Body

Warrior II (Virabhadrasana II)

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Exercise demo
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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 Rule). 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 Warrior I (Virabhadrasana I) and gateway to Triangle Pose (Trikonasana).

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

Sources

Cited in text — not yet linked
Authored from established yoga-pedagogy consensus.

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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); the leg-extension arc is ~90° (knee bent to straight).
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."