How to do Warrior II
- Stand with your feet about a leg's length apart.
- Turn your right foot out 90 degrees and your left foot in slightly, front heel in line with the back arch.
- Bend your right knee until it's above your right ankle, pointing toward your middle toes.
- Keep your hips and chest open toward the long side of the mat.
- Stretch your arms out at shoulder height, shoulders relaxed and stacked over the hips.
- Look over your front middle finger. Hold 5 breaths and switch sides.
Benefits
- Strengthens legs and glutes
- Opens hips and chest
- Builds stamina and focus
Common mistakes and how to fix them
Front knee caving inward
Fix: Aim the knee toward your second and third toes and press into the outer edge of the front foot.
Torso leaning over the front leg
Fix: Stack shoulders directly over hips, as if your back were against a wall.
Front knee past the ankle
Fix: Widen your stance so the knee stays above the ankle.
Shoulders lifted
Fix: Relax the shoulders down and reach through the fingertips.
Easier and harder variations
- Shorter stance and less knee bend for beginners.
- Reverse Warrior: reach the front arm up and back.
- Hands on hips to focus on the legs.
Safety
Keep the front knee behind the toes to protect the joint. Ease off if you feel knee or hip pain. This guide is general information, not medical advice.