Name: Warrior 2
Sanskrit: Virabhadrasana II
Benefits: The benefits of Warrior 2 Pose include strengthening the ankles, quads, core, and shoulders, and gently opening the hips.
Contraindications (when not to practice): Those with any significant knee, back or hip injuries may need to avoid this pose. However, it can be practised safely for most people with some modifications. See below ‘modifications’ on finding the right variation for you.
When to practice: Warrior 2 is often included in the middle of a class, after you have warmed up. It is a great pose for moving towards stronger, more dynamic poses, or can be an advanced asana in itself. It’s wonderful for inviting strength and stamina and is ideal to include in your morning practice.
How to (step-by-step):
Start in a standing position, facing towards the long edge of your mat.
Take your feet around 1 - 1 ½ leg lengths apart (or closer if modifying), face your toes directly forward (to the long edge of the mat), and bring your hands onto your hips.
From here, take your right toes to face towards the front (short edge) of your mat, lining the right heel up with the back arch. Or, if it’s more comfortable, line the front heel up with the back heel. Check that your back toes are still facing the long edge of your mat.
As you inhale, bring your arms up to shoulder height, reaching out through your fingertips.
Exhale, bend your right knee, bringing it directly above your right ankle. Try not to let the knee move beyond the ankle, keeping your right shin straight.
Keep your right knee above the ankle, trying not to let the knee fall inwards or outwards.
Set your drishti (steady gaze) beyond your right fingertips.
From here, scan from your foundation up. Check that your feet and knees are still in alignment as you continue to earth down into the soles of your feet.
Notice your hips. Feel them opening towards the long edge of your mat if that feels comfortable, or explore the position of the hips until you feel stable in your body.
Check in with your shoulders. Keep them directly above the hips, so you’re not leaning forward.
Notice your hands and your fingers - keeping them alive and engaged.
Reach up through the crown of your head.
Hold for around 5 breaths (listen to your body).
To move onto the second side, straighten your right leg then change the position of your feet so that the right toes face the long edge of your mat and the left toes now face the short end.
Repeat on the second side and release.
Modifications (when you need to take it easy): This pose is most aggravating for the knees, hips, and lower back (it’s also very strengthening for these parts of the body!).
If you have had a recent knee or back injury, you may still comfortably practise this pose by shortening your stance. Instead of bringing the feet wide when you’re setting up, bring them closer together. Just remember to keep the knee aligned above the ankle as you move into the pose.
If there’s discomfort through the hips, instead of externally rotating them, allow them to gently roll in. This is not something that’s easy to see from the outside - but you’ll feel it in your body. Just let your hips find the most comfortable position for you.
If you have an injury or feel sore through the neck or shoulders, simply rest the hands on the hips instead of bringing them up to shoulder height.
Advancements (if you’re feeling something more dynamic): This is the most advanced variation of this pose. However, if you’re feeling energetic you can hold the pose for longer or lengthen your stance a little - bringing the front quad parallel to the floor.
To practice Warrior 2 with Jess, head to our Youtube channel for a video tutorial and discover your inner warrior!
