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Warrior II || Virabhadrasana DWI

Warrior II || Virabhadrasana DWI

Vira || courage/hero   Bhadra || blessed, auspicious/virtuous

Primary Purpose of Warrior II || Strengthens the legs, builds heat in the body, and opens the inner line of the front leg

Benefits of Warrior II


  • feet
  • legs (quadriceps, hamstrings)
  • buttocks (gluteus maximus, medius, minimus)
  • back (erector spinae)
  • abdomen (transverse abdominus)
  • shoulder (deltoids, romboids)
  • arms (triceps)


  • legs (quadriceps, hamstrings, psoas)


  • ankles,
  • knees,
  • hips


  • circulation
  • digestion; relieves sciatica
  • the mind; builds concentration, confidence, strength


  • abdominal organs

Proceed With Care

  • if you have high blood pressure or heart conditions: practice short holding times and rest your arms on your hips

Avoid Posture 

  • if you have recent or chronic ankle, knee, hip or shoulder injury, inflammation or pain

Common Misalignments To Look Out For

  • front knee dips to the right or left side
  • back leg is not engaged, ridge edge of foot is not touching the ground
  • shoulders are past the hips
  • back arm is drooping down


  • grounding through both feet, especially the knife edge of the back foot
  • front knee is stacked onto of ankle, make sure you can see your big toe
  • engage the core by drawing your navel in and up
  • stacking your shoulders onto of your hips by shifting your torso back in space
  • lift your back arm
  • SMILE 🙂

Follow Along!

Learn about Warrior Two aka Virabhadrasana Dwi in the Sanskrit language.

Follow along as I discuss the primary purpose of Warrior Two, warm up the body and lead you through an experience of the posture, followed by some fun variations, and finally chatting about some of the common misalignment I notice in classes when I teach. Come along for the ride.

How did it go?

So how did it go? What was your favorite variation of Warrior Two? Do share!



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