Strength Training · Yoga
Warrior II Pose
Warrior II Pose is a wide-stance yoga hold with one knee bent and both arms extended. It builds leg endurance while practicing steady balance and upright posture.
- Beginner
- Low injury risk
- No rest timer
How to do it
- Stand with your feet wide apart, facing the long edge of your mat.
- Turn your right foot 90 degrees toward the short edge.
- Angle your left toes slightly inward.
- Bend your right knee over your ankle, keeping your left leg straight.
- Extend your arms in opposite directions at shoulder height, palms facing down.
- Hold the position with your chest facing the long edge, gazing over your right fingertips.
- Straighten your right knee to leave the hold.
- Lower your arms to your sides.
Form cues
- Relax your shoulders away from your ears
- Press through both heels
- Keep your breathing smooth
Common mistakes
- Front knee collapsing inwardGuide your bent knee toward your second and third toes.
- Leaning toward the front legStack your shoulders over your hips rather than reaching your torso forward.
- Forcing a thigh-parallel positionUse a shallower bend that lets you hold steady without straining.
Safety
Forcing a wide stance or deep knee bend can strain the knees or groin. Slipping feet can also cause a sudden loss of balance.
- Practice on a firm, nonslip surface.
- Shorten the hold when fatigue makes your position unstable.
- Come out of the pose if you feel sharp pain or joint pinching.
If you have ongoing knee, hip, or ankle pain, use a narrower stance or ask a physiotherapist for an appropriate modification.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Yoga Mat (optional)
Sets and reps
- Sets
- 2–3
- Target
- 20–30 seconds
- Rest
- No rest timer
Repeat the hold on each side.