Virabhadrasana II Or Warrior II Steps & Benefits

Virabhadrasana II

Virabhadrasana II


Virabhadrasana II or Warrior Pose II is a yoga pose that increases strength, stability and concentration. Warrior Pose II requires both strength and stability. Performing this asana requires flexibility in the upper body as well as the hips. Virabhadrasana balances both stability and happiness of the body. This asana also strengthens our body internally. So, let’s know in detail the method of doing Virabhadrasana II and its benefits.

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What Is Virabhadrasana II Or Warrior Pose II?

The name Virabhadrasana Mudra is derived from the Virabhadrasana mythological character created by Lord Shiva. There are three asanas of this Virabhadrasana Yoga, which are known as Virabhadrasana I, Virabhadrasana II and Virabhadrasana III.

The word Virabhadrasana is derived from the Sanskrit language which is made up of three Sanskrit words, in which the first word “Vir” means “Warrior” and the second word “Bhadra” which means “Friend” and the third word “Asana” means “Yoga Pose”. See below the steps to do Virabhadrasana II in detail.

(Also Read: Virabhadrasana I Or Warrior I Pose Steps And Benefits)

Preparatory Poses:

You can do this asana before performing Virabhadrasana 2, this will open your hamstrings, hips, thighs and shoulders in sufficient quantity.

  • Parsvottanasana or Intense Side Stretch Pose
  • Utthita Hasta Padangusthasana or Extended Hand-To-Big-Toe Pose
  • Ardha Baddha Padmottanasana or Half Bound Lotus Standing Forward Bend
  • Utkatasana or Chair Pose
  • Virabhadrasana I or Warrior Pose I


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Steps To Do Virabhadrasana II:

It is very easy to do Virabhadrasana II, it is also done in the same way as Virabhadrasana I. Let’s know in detail the method of performing Virabhadrasana II…

Step 1:

If you were doing Virabhadrasana I and want to do Virabhadrasana I, then you first come to your initial state. To do this Virabhadrasana I, first of all, spread the yoga mats in a clean place and stand directly on it.

Step 2:

To perform this asana you can also stand in Tadasana Yoga posture.

Step 3:

Now spread both your legs and keep a gap of 3 to 3.5 feet between the two legs.

Step 4:

Straighten both your hands so that your two hands are parallel to the ground.

Step 5:

Now rotate the paws of your right foot at a 90 degree angle and the left foot paws 45 degrees.

Step 6:

Turn your head in the direction of your right hand and look towards the front.

Step 7:

After this, fold your right leg from here at the knee and make a 90 degree angle on it.

Step 8:

In this case your right leg will be parallel to the floor and the left leg will be completely straight.

Step 9:

In this position, you stay for 30 to 60 seconds and then return to your starting position.

Step 10:

Again do the whole process with the other leg.

Follow Up Poses:

To comfort yourself after practicing this yoga pose you should practice these yoga poses…

  • Dandasana or Staff Pose
  • Paschimottanasana or Seated Forward Bend
  • Purvottanasana or Upward Plank Pose
  • Ardha Baddha Padma Paschimottanasana or Half Bound
  • Lotus Seated Forward Bend

(Also Read: Virabhadrasana III Or Warrior III Steps & Benefits)

Beginner’s Tips To Do Virabhadrasana II:

If you are a beginner and are just beginning to practice yoga then you may have difficulty in balancing your body after bending your leg. So for this, you can use a chair. When you start losing your balance in Virabhadrasana II, keep the chair under your thigh. With this, you will be able to do this posture easily.

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Benefits Of Virabhadrasana II:

There are many benefits of posing Virabhadrasana II or Warrior II. So, know its benefits in detail…

Increases Stamina:

To perform Virabhadrasana II you need more strength which strengthens your body and this asana helps in increasing your stamina as well. Virabhadrasana II or Warrior II Pose also gives a powerful stretch to the legs, throat, and chest. This asana helps to relieve backache.

Makes Your Hips Strong:

Virabhadrasana II helps in enlarging the hips. This yoga pose strengthens the muscles of the thighs and buttocks. This asana tones the abdomen, ankles, and feet. This warrior-2 pose expands the chest and shoulders, thereby improving breathing capacity. This asana increases the circulation of blood throughout the body. This asana corrects problems such as flat feet, sciatica, infertility, and osteoporosis.

Increase Brain Power:

Virabhadrasana II Yogasana is not only physically beneficial to you, but it also keeps your mind healthy. Warrior II also helps to focus your attention, this posture increases the memory power so that anything can be remembered for a long time. It keeps your mind calm and helps to relieve stress.

Strengthens Stomach Muscles:

Virabhadrasana II helps to stimulate the stomach organs and improve digestion. This asana helps relieve the problem of carpal tunnel syndrome. This asana promotes peace, courage, and good luck. This is a very beautiful pose to practice.

Virabhadrasana II


Precautions To Do Virabhadrasana II:

It is very important to take some precautions before posing for Virabhadrasana II or Warrior II.

  • If you have a spinal problem or you have just recovered from a chronic disease, then you must consult a doctor before performing this asana.
  • People suffering from high blood pressure should avoid practicing this mudra altogether.
  • This mudra benefits pregnant women in the second and third trimesters, although they should consult a doctor before performing this mudra.
  • It is best to avoid this asana if you have diarrhea.
  • If you have neck pain, keep your head straight and do the posture.
  • Do not do this asana if you have knee problems or arthritis.

(Also Read: Adho Mukha Svanasana Or Downward Facing Dog Steps And Benefits)


This yoga pose is an expression of strength. It relieves backache, strengthens inner thighs and also improves balance. Health experts also believe that Virabhadrasana II is helpful in weight gain.

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