Warrior 2

 Warrior 2 (Virabhadrasana 2)


There are many variations of the Warrior Pose and here we describe most people’s favourite, Warrior 2. All Warrior poses are strengthening and empowering, encouraging us to take on the qualities of the spiritual warrior, such as courage, determination, humility and discipline.

This is a great pose to go into whenever you want to summon up the courage and strength of the warrior inside you so that you can face the various challenges that life throws at you.




  • Miti-Warrior-2Stand with feet spread apart with one foot turned out 90o to the side such that:
    • If you were to draw a straight line from the front foot (i.e. the foot that is turned out) towards the back, it would dissect the back foot in half.
    • When you bend the front knee, it sits comfortably over the heel or just slightly in front of it. If the knee bends so far that it goes over the toes or beyond, then increase the distance between the feet until the knee sits over the heel.
  • Perform the following movements separately in the beginning, then simultaneously when you become familiar with the posture:
    • Lift the arms so that they are at shoulder height, parallel to the ground, with the palms facing downwards.
    • Keeping the torso upright, bend the front knee and keep the back leg straight.
    • Turn your head to look towards the front hand and beyond.
  • Be careful to ensure that the bent knee is aligned over the heel and does not go out to either side.
  • Let your eyes show by their expression that you are a warrior ready for battle. In yoga the battles we fight our inner battles, against negative and unhelpful aspects of ourselves.
  • Check that your stance is side-on to protect your heart from the imaginary enemy in front of you. Imagine that your hands represent swords of wisdom which you use to destroy your ignorance and negativity.
  • Hold for about 30 seconds, then repeat on the other side.




  • Fantastic pose for summoning up emotional courage and mental resolve to face our life’s battles.
  • Very grounding, connecting us firmly with the earth and bringing us into our body.
  • Strengthens the feet, ankles, calves, knees and thighs.
  • Opens the hips and stretches the legs.
  • Strengthens the arms and shoulders.
  • Opens the chest and energises the heart.
  • Builds resilience, courage, discipline and determination.