Warrior II is an asana of endurance. The legs hold a wide stance, the arms stretch in opposite directions, and the eyes look past the front fingertips. Heat builds in the front thigh — that is the work.
Keep the torso upright. Imagine you are standing between two panes of glass.
How to practise
- Step the feet wide, about 4 feet. Turn the right foot out 90° and the left foot slightly in.
- Bend the right knee over the ankle. The right thigh works toward parallel with the floor.
- Extend both arms at shoulder height, palms down. Shoulders stay soft.
- Gaze along the right arm. Keep the torso centred — do not lean over the front thigh.
- Straighten the front leg to come up. Repeat on the left.
Hold 20–40 seconds on each side. Rest, then repeat.
Benefits
- Strengthens legs, hips and ankles
- Opens the inner thighs and groin
- Builds stamina and mental grit
- Improves focus through a steady drishti
Precautions
Keep the front knee tracking over the second and third toes. If the knee hurts, shorten the stance. Avoid if you have a recent hip replacement unless cleared by a teacher.
