Have you heard the story about the warrior poses? It’s more exciting to tell in person, reenacting the scene while channeling my inner warrior as I tell the story, but I’ll do my best to keep you entertained here…
After years of being away at war Shiva approached his home, certain the man who guarded the door was an intruder who enslaved his wife. He lunged to show his intent (Warrior 1), opened up his arms sword in hand, and beheaded the adversary (Warrior 2). As his wife rushed to the scene screaming he immediately knew he had beheaded his son. To make his family whole he leaned forward onto his front leg (Warrior 3) and placed an elephant’s head on his son’s body.
That story is a bit gruesome and dramatic – you didn’t think your grown son would look different? 🤔. But after years of practice, I like to conjure up that story and channel my inner warrior when I’ve become complacent.
Warrior 2 seems simple on the surface but it has a lot going on. From stretching to strengthening there are many benefits to warrior 2.
Watch the video below to get the step-by-step instructions on how to do Virabhadrasana 2 as well as a few variations and modifications. Continue on to discover the traditional approaches to warrior 2, ways to adapt and change it up, as well as what you should be feeling, and the all-important anatomical highlights.
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Warrior 201 (Virabhadrasana II): How to Set It Up
Get it? 201? It’s gonna be awkward when I have to go back and do Warrior 101 😆. Below is some basic guidance to get you started. It’s based on traditional teachings with notes on how to make it more accessible for most situations.
Basic Position
The Legs
Feet are wing-span distance apart (about the distance from one wrist to the other with the arms lifted up from the side at shoulder height)
Traditionally the heels are on the same line, like standing on a balance beam.
Front toes point toward the top edge of the mat
Back toes turn in between the long edge and top of the mat, traditionally at a 45° angle, but do what works best for you
Front knee is bent and in line with the middle toes striving to be stacked above the ankle.
Back leg is straight
Important Notes
If heels in line is uncomfortable, separate them like you’re standing on railroad tracks
Your back toes only need to turn in as far as comfortable
Front knee can be bent as little as you would like. The deeper the bend, the more you have to work.
Front knee should not go past the front toes, and again you should aim to have your knee directly above the ankle. If you find yourself in this situation increase the distance between the feet.
The Upper Body
The spine is straight, neutral, and long
Shoulders are stacked over the hips
Tailbone draws down towards the ground, and the hips are neutral (they don’t tip forward or backward, or towards either side).
Traditionally the gaze looks out over the front hand
Important Notes
A common issue is when the torso is reaching/leaning forward over the front leg. If you see yourself in this position imagine someone is pulling your back arm over your back foot so the shoulders are stacked above the hips.
Another common issue is the shoulders are turned so they’re parallel to the front short edge of the mat. In this situation rotate the torso and hips so the front hip-points are parallel to the long edge of the mat.
Even though it’s traditional to turn your gaze over the front hand. It’s okay to look in another direction if it’s more comfortable, or if you want to explore something new.
Let’s Get Into It: Moving In and Out of Warrior 2
Warrior 2 is its own pose but is often placed in a flow or as part of a transition. There are countless ways to flow with warrior 2, but the simplest and safest way in and out is to start (or come back to) a stationary standing position.
Moving In
Step lengthwise on the mat feet wingspan distance apart – ankles are directly under the wrists with arms out at a “T”
Front hip-points and fronts of the shoulders are lined up with the long edge of the mat
Front toes point toward the top edge of the mat
Back toes turn in (as comfortable)
Front knee bends towards the ankle, keep the knee aligned with the middle toe
Shoulders stay stacked over hips arms lengthen away from the body and come out to shoulder height
Gaze goes out over the front hand
Moving Out
Slightly straighten the front bent knee and either
Step up to the top of the mat
OR
Heel-toe the feet together
Other transitions you may see moving in and out of Warrior 2
Warrior 2 Variations: Stretch it, Work it, Prop it
Warrior 2 is accessible to almost everyone. In most situations, one of the easiest ways to adapt is to decrease the distance between the feet OR bend in the knee. But there are other reasons to adjust the pose…
Arm Variations
Cactus Arms:
Reason: You have tight lats, or you have tight pectoralis muscles (major and/or minor) and want an added stretch.
How to do it:
Arms reach out and away from the body
Elbows at shoulder height
Bend the elbows 90 degrees so the fingertips point toward the ceiling
Prayer Hands:
Reason: You have a shoulder injury, issue (frozen shoulder), recent surgery, or you don’t want to lift your arms.
How to do it:
Arms start alongside your body
Bend your elbows until your hands touch in front of your sternum
Hands on Hips:
Reason: You have a shoulder injury, issue (frozen shoulder), recent surgery, or you don’t want to lift your arms.
How to do it:
Arms start alongside your body
Bend elbows and place hands on hips
Leg Variations
Each of these leg variations can be done alone or in any combination together. The best solution is the one that works best and is most comfortable for you.
Less bend in the front knee:
Reason: Your leg muscles are sore, you have a knee injury, you recently had knee surgery, you’ve had knee replacement surgery, or it feels uncomfortable.
How to do it:
Step lengthwise on the mat feet wingspan distance apart – ankles are directly under the wrists with arms out at a “T”
Front hip points and fronts of the shoulders are lined up with the long edge of the mat
Front toes point toward the top edge of the mat
Slightly bend the front knee towards the ankle, keep the knee aligned with the middle toe
Stop where you still feel comfortable
Less than wingspan distance:
Reason: Your balance is off, you’re pregnant, you’re postpartum, or it feels uncomfortable.
How to do it:
Step lengthwise on the mat feet wider than hip distance and as wide as feels comfortable
Front hip points and fronts of the shoulders are lined up with the long edge of the mat
Front toes point towards the top edge of the mat
Slide or step the back foot forward a few inches
Back toes turn in (as comfortable)
Front knee bends towards the ankle, keep the knee aligned with the middle toe
Stop where you still feel comfortable
Heels staggered:
Reason: Your balance is off, you’re pregnant, you’re postpartum, or it feels uncomfortable.
How to do it:
Step lengthwise on the mat feet wingspan distance apart – ankles are directly under the wrists with arms out at a “T”
Front hip-points and fronts of the shoulders are lined up with the long edge of the mat
Front toes point toward the top edge of the mat
Slide or step the back foot forward a few inches
Back toes turn in (as comfortable)
Front knee bends towards the ankle, keep the knee aligned with the middle toe
Propped Variations
At the Wall:
Reason: You want the proprioceptive feedback, want to check your alignment, need the balance assistance, want to challenge yourself
Reason: You’re not to do weight-bearing exercises on your legs, you’re at work (or anywhere) and want to do chair yoga, you are pregnant and enjoy chair yoga, or you enjoy chair yoga for any reason.
How to do it:
Sit in an armless chair
Feet on the floor
Front leg opens out to the side with the knee bent and foot on the floor
Back leg opens to the side, straightening the leg, outer edge of foot to the floor, toes point in the same direction as the front hip-points
Am I doing this Right? What you should be feeling in Warrior 2
Warrior 2 is a complex pose where a variety of muscles are worked and stretched. What you feel depends on your mobility. One side is not the same as the other, and it’s OK if warrior 2 feels different on your left side versus your right side.
Lower Body:
Back leg is between neutral and internally rotated (turned inward) this depends on your mobility. You might feel a stretch on the outside of your back leg. The muscles stretched will depend on your flexibility and the turn-in of your back foot. The average person will feel a small stretch in the gluteus medius and minimus (the smaller muscles underneath your gluteus maximus), and maybe the muscles of the calf (gastrocnemius and soleus).
Front leg knee is in flexion (it’s bent) the quadriceps (muscles on the front of the thigh) and hamstrings (muscles on the back of the thigh) engage to support and stabilize the bend in the knee.
The front leg is in hip abduction (open away from the centerline of the body), and the front knee is in line with the middle toes. To do this the gluteus medius of the front leg needs to work to create hip abduction (keep the hip open).
The torso should be in the same plane as the legs. This isn’t a large action but there is a little bit of gluteus maximus action going on so you don’t fold forward (hip flexion).
Trunk of the Body:
The spine and hips are neutral the transverse abdominis (the deep girdle abdominal muscle) needs to be engaged.
Upper Body:
Arms are straight (elbow extension), extended parallel to the floor (shoulder abduction), the palms face down (forearm pronation). If your pectoralis muscles are tight you may feel a stretch through the front of the chest.
Shoulders move away from the ears (scapular depression through lower trapezius engagement)
Gaze
Traditionally the gaze goes over the middle fingers of the front arm.
Let’s Nerd Out: The Anatomical breakdown of Warrior 2
Pull out your copy of Gray’s (or Grant’s), it’s time for ANATOMY! (Yes, someone in this house went through medical school 🤓) If you want to know if Warrior 2 will solve your problems look to the list below and see if you can find a solution.
Muscles Worked
Gluteus Medius: Used to abduct (move away from the midline) the front leg
Gluteus Maximus: Used to prevent hip flexion (forward hinge of the torso)
Quadriceps: Used in the front leg to stabilize the bent knee and prevent collapsing to the floor. Used in the back leg to keep the leg straight.
Hamstring: Used in the front leg to stabilize the bent knee and keep it bent.
Transverse Abdominis: Used to support the spine
Anterior Deltoid: Used to abduct the arm (move away from the midline) and to hold at shoulder height
Middle Trapezius: Used to retract the top scapula (move towards the spine)
Rhomboid: Used to retract the top scapula (move towards the spine)
Lower Trapezius: Used to depress the top scapula (move towards the hips)
Muscles Stretched
Adductors of the front leg
Pectoralis Minor
Pectoralis Major
Gastrocnemius
Soleus
Do you have a new appreciation for Warrior 2 pose? Have fun, explore the pose, and try new variations. If you want to try a transition try moving into extended side angle pose then back up to warrior 2.
Do you feel prepared to channel your inner warrior? Next time you strike warrior 2 while on your mat, hopefully, no one is within striking distance. 🥋
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