Warrior 2 Pose Benefits, Variations

Warrior 2 Pose Benefits, Variations (2)
Warrior 2 Pose Benefits, Variations (2)

Virabhadrasana 2 or warrior 2 pose benefits is a variation or continuation of the warrior’s pose 1; it can perform immediately after the first “version”.


The first steps of practice here are similar to many asanas based on the pose of the triangle, since the position of the legs is almost identical in all, except for some details.

Technique of execution of warrior 2 pose benefits:

Get up in Tadasana. On the exhalation, place your legs 120-130 cm apart (you can do this with a small jump).


Hands stretch out to the sides, keeping them at shoulder level, and parallel to the floor. The blades should enlarge, palms facing the floor. This is the starting position.

Turn the right foot 90 degrees to the right, and the left one to the right, but degrees to 45 degrees. Keep the heels on one line.

Tighten the hips by turning the right hip to the right, the center of the right knee should be in line with the center of the right ankle. Actually, the actions are the same as in the previous poses of this series.

On exhalation bend, the right knee, sitting on it and giving the trunk to the right (from the initial position, for you it will move forward, in the same direction as the bending knee is directed).

You need to sit down until the leg and thigh form a right angle to each other, and the shin will not be perpendicular to the floor.


when crouching, keep the position of the body and hands unchanged,i.e The trunk remains straight, and the arms stretches out to the sides and parallel to the floor!

Also, increase the lifting of the foot when doing this pose, try to stand on the floor on the front of the foot and on the heel (as if clinging to the floor of the foot) – this is especially beneficial if you have a flat foot.

End position:

one leg is bent at right angles, its thigh parallel to the floor; the body is straight, the arms are parallel to the floor and stretched out to the sides; the back leg is stretched, straightened, its foot, especially the heel, is firmly pressed to the floor, the knee is fixed with muscles; The breast is straightened, the perineum is opened, the sight is directed towards the bent knee.

Hold the end position for 30 to 60 seconds on each leg.

Also in the final position, you can expand your palms to the ceiling, straining your hands, and putting the blades down – this movement can increase the effect on the hands, shoulders and upper back.

Exit from the pose:

on the inhale (it is possible and on the exhalation) to straighten the leg, on the exhalation to unfold the feet, as in the initial position, to inhale, and on the exhalation turn in the opposite direction, and make all movements mirror, crouching already on the other foot (in this case – to the left).

When doing a pose , pay attention to keeping the trunk position in one plane; stretch your arms out to the sides, expand the area of the shoulder blades, straighten the shoulders, “dilute” the crotch area, stretch the hind leg, keep the knee of the bent front leg in a strictly upright position. Keep the entire body in a vertical position, do not twist it, do not lean to the side or forward.

warrior 2 pose benefits: contraindications:

  • Diarrhea (diarrhea)
  • High blood pressure
  • Problems with the neck: do not turn your head while doing the pose; just look in front of you.
  • Also, avoid performing this position if you have recently had a hip, knee or shoulder injury.

The pose of the Warrior 2 benefits:

  • Asana strengthens and stretches her legs, especially her ankles.
  • Hips are opened, their muscles are strengthened.
  • Stretches the crotch, chest, shoulder girdle.
  • There is a stimulation of the abdominal cavity.
  • Increased stamina.
  • The posture helps to eliminate back pain, especially during the second trimester of pregnancy.
  • It can also be recommended for people suffering from such diseases as carpal tunnel syndrome (carpal tunnel syndrome), flat feet, infertility, osteoporosis, sciatica.

Warrior 2 pose and accompanying postures:

As the preparatory or preliminary for the pose of the hero, the Buddha Konasana, Supta Padangushthasana, Utthita Trikonasana (pose of the triangle) and Vrikshasana will suit.

After this variant of the hero’s pose, you can perform such asanas, as Bakasana, Utthita Trikonasana and Vrikshasana, and, of course, Virabhadrasana 3 , although it is often performed immediately after the first variant of the warrior’s pose. it looks more logical, and, often, more convenient.


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