26/08/2025
Yoga Pose for the Week: Warrior 2 Pose (Virabhadrasana II)
Warrior 2 is one of those poses that you can do with any level of yoga experience. It always feels different each time you do it and your overall body strength, flexibility and stamina improves.
By grounding the feet, (i.e. pushing the feet down) and pushing away with the fingertips, you are creating the energy which activates the muscles in your body. Grounding also supports your balance in the pose.
Warrior 2 works the whole body, especially the legs, hips, core and arms. You are also stretching the shoulders, knees and feet.
It is beneficial for the the lower back, in that it improves flexibility in muscles of the lower back, reducing stiffness and tightness.
The pose improves stamina and can be held longer each time it is practiced. The temptation is to hold the breath, so simply bringing your attention to breathing evenly in and out of the nose allows you to focus and maintain the pose for longer.
The combination of grounding, lifting out to the fingertips and focusing on a steady, even breath, the pose becomes calming for the mind. Focusing on a point beyond the middle finger of the hand in front helps to maintain this meditative focus. You can start out by holding the pose for a round of 3 breaths (in and out times 3) and working up from this as the stamina improves.
Don't forget to do the pose with the other foot in front!
Warrior 2 is accessible in a chair. In an upright chair with no arms, sit side saddle and take one leg straight out in front or to the side, raining your arms as in the photo.
Ellie Stafford Yoga 🦋
www.elliestaffordyog.co.uk
