Warrior Two Pose

Definition - What does Warrior Two Pose mean?

Warrior two pose is the second of three related powerful standing postures that improve strength and flexibility.

In this pose, the legs are placed in a lunge position with the forward knee at a 90 degree angle. The arms stretch out in opposite directions, in alignment with the body, which is facing forward. As with its companion pose, warrior one, the heels should be in line with each other and the front knee bent at a 90 degree angle. The back foot should also be at a 90 degree angle. Unlike warrior one, however, the torso and hips do not rotate toward the bent leg. Only the head turns to face the arm extended over the bent knee.

Warrior two pose may also be referred to by its Sanskrit name, virabhadrasana 2.

Yogapedia explains Warrior Two Pose

Warrior two pose is a deep hip-opening pose. It's particularly beneficial for those with sedentary jobs.

Some of the physical benefits of warrior two pose include:

  • Relieves backaches
  • Improves stability
  • Builds core strength
  • Improves flexibility
  • Opens the chest
  • Aids healthy digestion
  • Increases lung function
  • Improves strength in the legs
  • Improves circulation throughout the body

Warrior two pose is also believed to help alleviate or prevent osteoporosis, flat feet, sciatica and infertility.

Beginners or those having difficulty with the pose may use a chair for stability. The seat of the chair should be under the thigh of the bent leg. If flexibility is limited, practitioners may also modify by shortening the stance.

Anyone with a recent hip, knee, or shoulder injury, or high blood pressure should avoid this pose. Those with a neck injury should not rotate the head, but keep it facing forward.

Email Newsletter

Join thousands of others with our weekly newsletter