Best Yoga Teacher Training School in India | Yoga Teacher Training Course

Warrior 2 Pose-Veerabhadrasana 2

Warrior 2 Pose

  • Veerabhadrasana 2

Veerabhadrasana 2 (Warrior 2 Pose) is an asana in the Veerabhadrana series. It improves the strength and endurance of yoga practitioners. Any amount of time spent in the pose helps to build focus and awareness. The trick is to keep your attention on your inner thoughts and feelings as they arise. Always take action based on what you need right then. The discipline and tenacity of a real warrior are at its peak, while doing this asana. Veerabhadrasana 2 is a combination of the Sanskrit words 'vira', which means hero, 'bhadra', which means friend, and 'asana', which means pose. The asana is frequently referred to as "warrior pose" in English.

Steps to do Warrior 2 Pose / Veerabhadrasana 2

  • Stand in Tadasana.
  • Right leg far back, left foot facing away at 90 degrees and right foot turned inward at 45 degrees.
  • Inhale, raise both the hands in line with the legs.
  • Exhale, bend the left knee bringing the thigh parallel to the ground. Keep your right leg straight. Do not lean forward.
  • Look at the left middle finger. Hold the posture for as long as it is comfortable, breathing slowly and steadily.
  • To release, inhale and straighten the left leg,
  • Exhale and drop the hands down. Come to Tadasana.
  • Repeat on the other side.

Tips for beginners

  • Practising minimum 6 rounds of sun salutations will help to perfect the warrior 1 pose
  • Try to hold Adhomukhaswanasana for 10 counts while doing sun salutations. 
  • Practising Vrikshasana also does a lot of benefit to prepare you for Veerabhadrasana
  • Engage the core and bring the tailbone down towards the mat to keep the lower back long and prevent the ribs from flaring out. 


  • This asana is known to strengthen and tone the lower back, the arms, and the legs.
  • Stretches the chest, shoulders, belly and groin.
  • Regular practice helps to stabilize and balance the body.
  • Increases stamina.

Watch out for

  • High blood pressure and heart problem patients should avoid this.
  • People with shoulder problems should keep their hands in a natural position.