The Amazing Benefits of Warrior 2

by Toluwani Oyesola September 15, 2024

Warrior 2 is a step further from warrior 1 and is also known as Virabhadrasana II. It tests the strength and endurance of both beginners and intermediate yogis.

Muscles Worked by Warrior 2

Glutes (Gluteus Maximus, Gluteus Medius, Gluteus Minimus).

Hip Flexors (Psoas Major, Iliacus, Sartorius, TFL, Pectineus and Adductor Longus).

Quadriceps ( Rectus Femoris, Vastus Lateralis, Vastus Medialis, Vastus Intermedius).

Hamstrings (Bicep Femoris, Semi- Tendonous, Semi- Membranous).

Tricep Brachii, Bicep Brachii, Deltoid.

Core (Rectus Abdominis, Transverse Abdominis, External Oblique, Internal Oblique).

How to do the Warrior 2 Pose

Below are the steps on how to do the Virabhadrasana II Pose

Step 1: Start in Mountain pose, place your hands on your hips and step your feet wide apart from each other.

Step 2: Put your left foot in a 30 degree and right foot in a 90 degree direction. Tuck in your tailbone and lift up your torso.

Step 3: Bring your right-thigh to a 90-degree angle, keeping your knee directly above your ankle or behind it. Keep the hip square to the long edge of the mat.

Step 4: Stretch your arms apart and bring them to shoulder height. They should be parallel to the ground. Look over your right hand, while you breathe in and expand your ribcage.

Step 5: Hold the position for 8 to 10 breathes to, straighten your right leg, return to tadasana and repeat the process with the left leg to complete one set.

Benefits of Warrior 2

It helps to build endurance in the body especially the legs, core and hands.

It can help to relieve backaches.

It helps to strengthen the shoulder.

It helps to improve the posture of the body.

It can help to tone the leg and arm muscles.

Common Injuries

Ankle Strain: If the knee is not properly positioned over the ankle, it can lead to the ankle getting strained.

Arm Ache: There can ache in the shoulder if the arms are not properly rotation and if it is stretched out for longer than normal.

It is an empowering pose that can help to set the mood of your workout and can serve as building block to other posture such as Warrior 3, Half moon or Extended side angle.