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Yoga

Warrior II

Beginner

A powerful standing pose that builds leg strength and focus.

Target muscles

Legs, Core

Calories burned

~5 kcal / set

Secondary muscles

Shoulders

Equipment

Yoga Mat

Goal

General Fitness, Strength

Sets / Reps

2 × 1 per side

Benefits

  • • Builds leg strength and endurance
  • • Improves focus and balance

Step by step

  1. 1Step your feet wide apart, turning one foot out 90°.
  2. 2Bend your front knee to a right angle, keeping it over your ankle.
  3. 3Extend your arms out to the sides at shoulder height.
  4. 4Gaze over your front hand and hold.

Breathing guide

Breathe steadily and deeply throughout the hold.

Common mistakes

  • • Letting the front knee travel past the toes
  • • Leaning the torso forward

Safety tips

  • • Keep your torso centered between your legs.
  • • Sink deeper into the front knee as your strength builds.

Variations

  • • Reverse warrior
  • • Extended side angle

Related exercises

Surya Namaskar

3 × 1

Cobra Pose

2 × 1

Downward Dog

2 × 1

Child Pose

1 × 1