Yoga for the Moon Phases - Warrior II Pose

Warrior II

This pose, called Virabhadrasana II in Sanskrit, is a really strong and empowering position. In this position we are grounded and stand firm whilst opening ourselves up and looking determinedly forward. The pose is well balanced between both feet and the arms reach out providing additional balance, giving the sensation that anything is possible – what a great pose for the time around the Full Moon, or at any time when we want to feel invigorated, focused and resolute. There are several ways to come into and move on from this pose, and of course there is always the option to spend more time here, calming anxiety, finding strength, increasing the strengthening and stretching in the legs and keeping our arms active.

Physically, the pose works our leg muscles – both strengthening and stretching the quads and the calves, so long as we take this on both sides. This particular pose also strengthens the tensor fasciae latae (TFL) muscle in the back hip/leg which helps stabilise the hip and knee, works in hip mobility and helps with standing and walking. The chest and pectoral muscles are stretched, and the muscles in the back, abdomen and shoulders are strengthened as we hold our body upright and open, and keep our shoulders down. The pose also provides a great hip opener, helps strengthen the ankles and feet, and of course, is a great aid to improving balance and stability.

Warrior II pose

How to find Warrior II pose

The most straight forward approach is from Mountain pose, stepping out and taking a really wide stance along the mat. From Downward-Facing Dog lift a leg (a little, or all the way into Three Legged Dog pose) and then step that foot forward between the hands, finding a nice wide stance, and bringing the body upright once you are stable. You can also find Warrior II from a lunge position like Lizard or Crescent Moon Lunge by opening out and placing the back foot down, opening the hips, body and shoulders to the side, and ensuring the feet and knees are appropriately aligned as described below.

From this really wide starting position, keep the front foot facing straight forward and turn the back foot out at 90º so the toes face out to the side. Then use the hips and shoulders as a guide – they should face out to the side, same as the back foot. In order to do this, align the heel of the front foot with the instep or heel of the back foot. Literally, move the foot side to side until your hips and shoulders comfortably face to the side rather than an angle or the front of the mat. Once the feet, hips and shoulders are sorted, bend deeply into the front knee, and then check that you can still see your big toe over the front of the knee – your knee should be over your ankle, not over the toes. If needed, wriggle the front foot further forward to achieve this, which keeps the knee supported. At the same time lift up through the instep of the back foot to anchor the outside edge of that foot down into the mat, working the muscles of the back leg.

Having sorted the legs then raise the arms up to shoulder height and extend them out as though energy is streaming out of the fingertips, keeping the shoulders down away from the ears, and engaging the muscles between the shoulder blades to keep the chest open. Check you aren’t arching the back – drawing the tummy muscles in and dropping the tail-bone downwards helps achieve this. Finally, without leaning towards the front knee at all, simply turn the head to look out with the gaze just beyond the middle fingertip.

Other Options 

If holding the arms up at shoulder height is too challenging then the hands can be placed on the hips or at the heart centre in prayer position. If balance is a concern then you can take this pose beside a wall or next to a chair so you can use a hand for support.

Chair-based variation of Warrior II pose

If you are starting from a seated position, keep the hips, body and shoulders facing to the front as much as possible, whilst opening out one leg to the side, and firmly placing the foot under the knee for support. The other knee comes down to a block in front of the chair, with the toes tucked under for additional support if needed.

One or both hands can stay on the chair for support, or you may want to open out the arms as described above if you are stable enough here. The head turns and the gaze goes out over the front arm, in the direction of the upper knee.

Chair-based Warrior II arm options, providing more support

How to breathe in the pose

Using the breath in this pose helps us feel strong and in control. If you have Ujjayi (Victorious) breath in your practice, then this goes really well with Warrior II. Ujjayi breathing helps to steady the mind by bringing focus to the breath. You can simply breathe in and out through the nose, deep, regular and even. For Ujjayi breath, slightly constrict the muscles at the back of the throat to produce an audible sound – rather like the waves catching the shingle on the beach, or the leaves whispering in the trees. With either breath, the inhalations can help remind you to lengthen the back, feeling tall in the body, whilst the exhalations can remind you to release the shoulders away from the ears. Each inhale, feeling strong and invincible; each exhale, settling in for the duration.   

Moving on

Whether part of a sequence or as a stand-alone pose, make sure you practice Warrior II on both sides. Poses which flow naturally from Warrior II include Reverse Warrior, Triangle pose and Half-Moon Balance – subjects for separate blogs. There are several ways out of the pose – the most straightforward being to step the back leg forward and come to stand in Mountain pose at the top of the mat. Alternatively, the back arm can be lifted up and over the head to windmill with the front arm down to the mat, placing hands down either side of the front foot. Bend the knees, spread the fingers and root the knuckles down into the mat for stability and support and then step the front foot back, pushing the hips up and away into Downward-Facing Dog. Curling down from here into Childs pose would be a good counter pose, as would a standing Forward Fold from Mountain pose, both of which will release the lower back and thighs after the demands of Warrior II. Whatever you choose – enjoy ! 😊

Make sure you always look after yourself when doing yoga.

It’s important to always listen to your body and only work within your personal limitations. You are fully responsible for your own safety and wellbeing. Make sure your surroundings and your practices are safe. Do not attempt to take a physical posture that is outside of the scope of your practice. If you have any specific medical conditions, injuries, surgeries or are pregnant you should check with your GP or appropriate medical professional before starting any exercise. Keep in mind that yoga might be challenging at times, but it should never be painful. You must stop if you experience any pain, and you should consult your GP if you experience anything untoward such as dizziness or feeling faint. Rest or leave anything out that you need to avoid or that does not feel right.

Any questions? I can be contacted at louise@essentialyoga.uk and I’ll see you again soon 😊