Yoga pose
Warrior II is a wide standing pose with one knee bent, one leg straight and the arms reaching out to the sides. It builds steadiness in the legs and helps you practise keeping the chest broad without hardening the lower back.
Typical hold: 3 to 6 breaths per side
Timing: 3 breaths per side · 5 breaths per side · 20 to 30 seconds per side
This pose asks several parts of the body to work at once. The front leg bends and bears load, the back foot grounds you, and the arms extend without lifting the shoulders. It does not need to be very deep to be effective. A shorter stance and a softer bend often make the shape clearer, especially while you are learning how to organise your feet and pelvis.
If the front thigh is working hard but the back leg feels absent, press the back outer heel down more firmly. That usually brings the pose back into the whole body and stops you hanging into the bent knee.
Bring the feet a little closer together. This often makes it easier to bend the front knee without twisting the pelvis or losing contact through the back foot.
Keep the hands on the hips instead of extending the arms. Use this if the shoulder work distracts from learning the leg action.
Bend the front knee only part way and hold for fewer breaths. You can still practise the shape without aiming for a deep lunge.
Stand with the front thigh lightly touching the seat of a chair or place a chair under the front hand for balance while you work with a shorter stance and smaller bend.
Useful if balance feels unsteady or the legs tire quickly.
Take the feet wide with both knees bending and the toes turned out comfortably. Keep the torso upright and hands on hips or arms open.
Useful if turning one leg in and one leg out feels awkward or uneven.
Step one foot back with both heels lifted and bend the front knee gently, keeping the hands on the hips.
Useful if the grounded back heel in Warrior II is difficult to organise.
The same shape with the feet slightly closer together, which can make the pose easier to balance and kinder on the front knee.
Move in and out of the front knee bend with the breath, inhaling to straighten a little and exhaling to bend again.
A simpler arm position that helps you focus on the legs, pelvis and feet.
Come out of Warrior II and get individual guidance before holding it longer when the front knee has sharp pain, the back ankle keeps giving way, or standing here brings on strong dizziness.
Use these related poses when you want a more accessible way to practise a similar movement or prepare for this pose.
These poses can help prepare the movement pattern or body position used here.
When this pose feels steady and controlled, these related poses may provide a logical next step.
These poses can provide a contrasting movement or a quieter transition after this pose.
See how this pose fits into a complete practice rather than using it in isolation.
No. That version suits some bodies, but it is not the measure of the pose. If the knee stays comfortable, the back foot stays grounded and you can breathe steadily, a smaller bend is completely valid.
Often the front foot is not pressing evenly, or the stance is too wide. Try a shorter distance between the feet and press through the big-toe mound and inner heel as the knee bends in the direction of the middle toes.
Place your hands on your hips for a few rounds, or lower the arms between breaths and lift them again. The leg work is still there, and it can help you learn the pose without neck and shoulder tension taking over.
In Warrior II, the pelvis usually stays more open to the long side of the mat than it would in Warrior I. You do not need to force a perfectly square position. Aim instead for a steady pelvis and a front knee that tracks cleanly.
Start with 3 calm breaths on each side. If you can keep the feet grounded, the face soft and the breath even, you might build to 5 or 6 breaths or about 30 seconds per side.
Reviewed for yoga instruction
Certified Yoga Instructor with 5+ years of Teaching and Consistent Practice
Last reviewed: 2026-08-08
