by Baxter
We wrote about Warrior 2 pose (Virabhadrasana 2), a staple of modern yoga asana practice quite a long while ago (October 20th, 2011, on our first month of the blog), but it is such a valuable pose I felt it was worth revisiting and updating, especially as we have some ideas for useful variations that we never described.
Warrior 2 is one of the most commonly taught and practiced yoga poses in our modern era, and is often one of the first standing poses taught to beginners. This is probably because you are mostly upright and therefore not to far away from the home base of Mountain pose. It is a pose that fosters both strength and flexibility, especially in the legs and shoulders, and begins to introduce just a bit of rotation or twist to the spine. Specifically, it will strengthen the hip flexors of the front leg, the knee extenders of the back leg, the muscles that help to keep the arms parallel to the floor, such as the deltoids, upper trapezius, and supraspinatus, to name just a few. It encourages lengthening of your inner thigh muscles of both legs in slightly different areas, as well as your back leg calf muscles.
Your spine rotates a bit in this pose, as your pelvis turns slightly towards your front foot, your thoracic spine turns toward the long axis of your mat, and your neck and head turn towards your front hand, so the pose is also a mild twist. Because you step the feet apart and one foot turns out and other turns in, it is one of the first balancing poses you are likely to meet if you are new to yoga. And if you step carefully in and out of the pose, or move from the starting position in and out with our breath (see Warrior 1 and 2 Mini Vinyasas), this pose also cultivates agility.
I prescribe this pose for:
Classic Version
Step your feet wide apart (about the length of your legs). Turn your right foot and leg out 90 degrees. Then turn your left foot in slightly, so the lateral edge of your back foot lines up with the short edge of your yoga mat, or even in a bit more than that.
This variation of Warrior 2 is particularly helpful for those with balance issues, with other health issues that compromise endurance, or with injuries that could affect safely standing without pain, such as knee, hip and ankle injuries or arthritis. But it is also beneficial for people who have no restrictions, and you might find that it actually creates more sense of stretch to the muscles and connective tissue of the inner thighs.
Sit on the front edge of a chair. If you are taller or have long legs, you may need to use a blanket or lift under your front leg, so your thighs are not lower than your knees.
Swivel to your right, bringing your right sitting bone and the back of your right thigh along the front edge of the chair seat. Your left sitting bone may actually be slightly off the chair seat.
Bend your right knee so that the right knee is right above the ankle with the right foot turned out 90 degrees.
Slide your left leg back away from the right until you can fully straighten your left knee with the sole of your left foot on the floor. Note that your left leg will likely not stretch straight back as in the full pose, but will probably need to come towards the right long edge of the mat a few inches. From here, your arms and spinal movements are the same as the classic pose.
Warrior 2 is one of the most commonly taught and practiced yoga poses in our modern era, and is often one of the first standing poses taught to beginners. This is probably because you are mostly upright and therefore not to far away from the home base of Mountain pose. It is a pose that fosters both strength and flexibility, especially in the legs and shoulders, and begins to introduce just a bit of rotation or twist to the spine. Specifically, it will strengthen the hip flexors of the front leg, the knee extenders of the back leg, the muscles that help to keep the arms parallel to the floor, such as the deltoids, upper trapezius, and supraspinatus, to name just a few. It encourages lengthening of your inner thigh muscles of both legs in slightly different areas, as well as your back leg calf muscles.
Your spine rotates a bit in this pose, as your pelvis turns slightly towards your front foot, your thoracic spine turns toward the long axis of your mat, and your neck and head turn towards your front hand, so the pose is also a mild twist. Because you step the feet apart and one foot turns out and other turns in, it is one of the first balancing poses you are likely to meet if you are new to yoga. And if you step carefully in and out of the pose, or move from the starting position in and out with our breath (see Warrior 1 and 2 Mini Vinyasas), this pose also cultivates agility.
I prescribe this pose for:
- General strengthening
- General stretching
- Osteoporosis. The pose is weight bearing for the lower body, so strengths lower body bones. It also provides isometric work of the shoulders and upper back so it can improve the thoracic spine bone health.
- Improving balance and agility
- Improving mental focus (when held for longer periods of time)
- Improved overall muscular endurance (when held for longer periods of time)
- Anxiety (the pose burns off excess energy and is “grounding”)
- Fatigue, sluggishness, or depression (standing poses can stimulate your nervous system)
Classic Version
Step your feet wide apart (about the length of your legs). Turn your right foot and leg out 90 degrees. Then turn your left foot in slightly, so the lateral edge of your back foot lines up with the short edge of your yoga mat, or even in a bit more than that.
Inhale and extend your arms out to your sides, parallel with your shoulders. Then, exhale and bend your right knee toward 90 degrees (but not further), making sure your right knee is aligned with your middle right toe and positioned over the right ankle.
Allow your hips to rotate around the vertical axis of your spine a bit towards your front foot. At the same time, rotate your chest towards the long axis of your mat. If it’s comfortable for you, turn your head to gaze over your right hand.
You can hold the pose for a few breaths initially, and gradually add more time in the pose as you feel ready, eventually up two minutes.
To come out, straighten your front leg, turn your feet parallel and relax your arms to your sides. Repeat on the second side.
First Variation: Feet Closer Together, Hands on Hips
Working with your feet slightly closer together and keeping your hands on your hips is a good variations for people newer to yoga, those with tight inner thigh muscles and connective tissue, and those with shoulder issues such as rotator cuff injury that make taking your arms to sides challenging or painful. It is also less challenging for balance then the first variation, so is a good place to start for those with balance challenges.
Instead of stepping the feet as wide as classic Warrior 2, step your feet only about three feet apart. Then adjust your front and back foot as in classic Warrior 2, but keep the hands on the hips, with the shoulder blades relaxed on the back chest.
From here, the rotations of the spine are as with the full version.
Second Variation: Warrior 2 with Chair
To come out, straighten your front leg, turn your feet parallel and relax your arms to your sides. Repeat on the second side.
First Variation: Feet Closer Together, Hands on Hips
Working with your feet slightly closer together and keeping your hands on your hips is a good variations for people newer to yoga, those with tight inner thigh muscles and connective tissue, and those with shoulder issues such as rotator cuff injury that make taking your arms to sides challenging or painful. It is also less challenging for balance then the first variation, so is a good place to start for those with balance challenges.
Instead of stepping the feet as wide as classic Warrior 2, step your feet only about three feet apart. Then adjust your front and back foot as in classic Warrior 2, but keep the hands on the hips, with the shoulder blades relaxed on the back chest.
From here, the rotations of the spine are as with the full version.
Second Variation: Warrior 2 with Chair
This variation of Warrior 2 is particularly helpful for those with balance issues, with other health issues that compromise endurance, or with injuries that could affect safely standing without pain, such as knee, hip and ankle injuries or arthritis. But it is also beneficial for people who have no restrictions, and you might find that it actually creates more sense of stretch to the muscles and connective tissue of the inner thighs.
Sit on the front edge of a chair. If you are taller or have long legs, you may need to use a blanket or lift under your front leg, so your thighs are not lower than your knees.
Swivel to your right, bringing your right sitting bone and the back of your right thigh along the front edge of the chair seat. Your left sitting bone may actually be slightly off the chair seat.
Bend your right knee so that the right knee is right above the ankle with the right foot turned out 90 degrees.
Slide your left leg back away from the right until you can fully straighten your left knee with the sole of your left foot on the floor. Note that your left leg will likely not stretch straight back as in the full pose, but will probably need to come towards the right long edge of the mat a few inches. From here, your arms and spinal movements are the same as the classic pose.
Stay for several breaths, and gradually work up to 90-120 seconds with practice.
To come out of the pose, lower your arms, bend your back knee and swing both legs forward so you sit evenly on the front edge of the chair. Then repeat on the second side.
Third Variation: Reverse Warrior 2 (aka Exalted Warrior)
To come out of the pose, lower your arms, bend your back knee and swing both legs forward so you sit evenly on the front edge of the chair. Then repeat on the second side.
Third Variation: Reverse Warrior 2 (aka Exalted Warrior)
This variation challenges the stability of your legs and also adds some stretch and lengthening for your chest and arms on the front leg side. It will also add more challenge to your balance.
Come into classic Warrior 2 as described above.
Maintaining the alignment of your front knee, inhale and bring your right arm up towards the ceiling as you reach your left hand down toward the outer left thigh.
Keeping your right knee firm and steady, slowly slide your left hand further down your left leg as you side bend your torso over your left leg and continue to reach your right arm up and back. Stop when your body signals significant tightness.
Come into classic Warrior 2 as described above.
Maintaining the alignment of your front knee, inhale and bring your right arm up towards the ceiling as you reach your left hand down toward the outer left thigh.
Keeping your right knee firm and steady, slowly slide your left hand further down your left leg as you side bend your torso over your left leg and continue to reach your right arm up and back. Stop when your body signals significant tightness.
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| Lynda Bailo |
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| Lynda Barrow |
Your gaze can remain straight ahead, or for more challenge to your balance, you can carefully gaze up towards your top hand. Stay for just few breaths at first, working towards longer holds over time.
To come out, start by tipping back into classic Warrior 2, then exit as described above. Then repeat on the second side.
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