Asana · आसन
Virabhadrasana II वीरभद्रासन २
Warrior II
- Beginner
- Standing pose
- ⏱ 20–40 seconds on each side
Warrior II builds strength and stamina in the legs while the arms reach in opposite directions — a pose of steady, focused energy.
Meaning of the name: Named after Virabhadra, the fierce warrior Bhagwan Shiva created from a lock of his hair.
How to do Virabhadrasana II · विधिवीरभद्रासन २ की विधि
- Stand with your feet about 4 feet apart.
- Turn the right foot out 90° and the left foot slightly in; heel of the front foot in line with the arch of the back foot.
- Raise the arms to shoulder height, parallel to the floor, palms down.
- Exhale and bend the right knee until it is over the ankle — not past it.
- Keep the torso upright and centred; turn the head to look over the right fingertips.
- Press the outer edge of the back foot down. Inhale to straighten; repeat on the left.
Benefits · लाभलाभ
- Strengthens the legs, hips and ankles
- Builds stamina and concentration
- Opens the hips and chest
- Improves posture
Who should avoid it · सावधानियाँसावधानियाँ — किसे नहीं करना चाहिए
- Do a shorter, shallower version with knee problems
- Keep the head facing forward with neck pain
- Rest the hands on the hips if you have high blood pressure or shoulder injury
Tips · सुझावसुझाव
- Check that the front knee tracks over the second toe.
- Keep the shoulders relaxed, not lifted.
This guide is for general learning. Practise on an empty stomach, move within comfort, and learn from a qualified teacher. If you are pregnant, injured or have a medical condition, check with your doctor first.
