Warrior II

About This Pose

Warrior II is one of the most recognizable yoga poses and one of the most commonly done with poor form. The legs, the hips, the arms, and the gaze all have to work together, and most people sacrifice the legs when they get tired. Stand with your feet about four feet apart. Turn the right foot to face the front of the mat, left foot turned in about 15 degrees. Bend the right knee over the right ankle until the right thigh is as close to parallel to the floor as your strength allows. Hips face the long edge of the mat. The arms extend out to the sides, parallel to the floor. Right arm forward, left arm back, reaching energetically in both directions. Shoulders stay down away from the ears. Gaze goes over the right middle finger. The most common errors: the front knee collapsing inward, the torso leaning forward over the front leg, and the arms dropping. All three happen because the legs are tiring. To keep the front knee tracking over the ankle without collapsing, press the outer edge of the front foot down and gently externally rotate the thigh. The knee will stay in line. This pose builds significant leg and core endurance. Holding it for five full breaths is harder than it looks. Ten breaths is a genuine test. That endurance translates directly to stability in the hips, which benefits everything from walking to running to sitting at a desk all day.

How to Practice

1. 1

   From Mountain Pose, step the feet wide apart — about 3–4 feet.

2. 2

   Turn the right foot out 90° and the left foot in slightly, about 15°.

3. 3

   Bend the right knee to 90° so it is directly over the right ankle — do not let it collapse inward.

4. 4

   Open the arms wide to the sides, parallel to the floor, palms facing down.

5. 5

   Gaze over the right fingertips. Keep the torso upright — do not lean forward over the front leg.

6. 6

   Hold for 5–8 breaths, then switch sides.

Benefits

• Builds leg and core strength
• improves stamina
• opens hips and chest