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Warrior II

Difficulty: ⭐ Beginnersquat

Home Setup

Practice on any non-slip surface with enough space to extend your arms fully to the sides without obstruction

yoga mat or towelclear floor space

💡 Pro tip: Use a wall behind you to check alignment - your back heel, hip, and shoulder should touch the wall in proper Warrior II

Gym Setup

Yoga mat in open studio space or stretching area

Safety: Ensure adequate space around you and avoid locking the front knee beyond 90 degrees to protect the joint

💪 Muscles Worked

QuadricepsGluteus MediusHip FlexorsDeltoidsCore Stabilizers

⭐ Why This Exercise?

Warrior II builds lower body strength and endurance while improving hip flexibility and balance. This foundational standing pose develops mental focus, stamina, and body awareness while opening the hips and chest, making it valuable for both athletic performance and daily functional movement.

Make It Easier

Regressions for building up strength

1. Shortened Stance Warrior II

yoga mat

Reduces hip and leg strength demands while learning proper alignment

2. Hands on Hips Warrior II

yoga mat

Eliminates shoulder endurance component to focus on lower body positioning

3. Wall-Supported Warrior II

yoga mat + wall

Provides balance support and alignment feedback for beginners

Make It Harder

Progressions for advanced athletes

1. Extended Hold Warrior II

yoga mat

Increases time under tension to build greater endurance and mental focus

2. Warrior II with Pulse

yoga mat

Adds dynamic movement to increase strength and cardiovascular challenge

3. Warrior II to Reverse Warrior Flow

yoga mat

Creates dynamic transitions that challenge balance, coordination, and strength

↕️ Similar Movements

Warrior I
Similar stance with front-facing hips, emphasizes different hip flexor engagement
Extended Side Angle Pose
Natural progression from Warrior II with deeper side body stretch
Triangle Pose
Uses similar leg positioning with straightened front leg and lateral flexion
Reverse Warrior
Common transition pose that adds backbend element to Warrior II base
Goddess Pose
Similar wide-stance squat with both knees bent and external hip rotation

Form Checklist

✓Front knee tracks directly over ankle, aligned with second toe
✓Back foot at 90 degrees, heel grounded, outer edge pressing into mat
✓Hips and shoulders open to the side, torso stacked vertically over pelvis
✓Arms extend actively at shoulder height, palms down, reaching in opposite directions
✓Gaze over front fingertips, neck long and relaxed

Common Mistakes

  • •Front knee collapsing inward past the ankle or extending beyond toes
  • •Leaning torso forward over front leg instead of maintaining vertical alignment
  • •Lifting back heel off the ground, losing foundation and stability
  • •Shoulders hunched or arms drooping below shoulder height
  • •Hips rotating forward toward front leg instead of staying open to the side

📈 When to Progress

When you can hold Warrior II with proper alignment for 5+ breaths (30-60 seconds) on each side without trembling, maintain active arm extension throughout, and transition smoothly in and out of the pose with control