Warrior II
Benefits
- Strengthens legs and core
- Opens hips and groin
- Builds stamina and concentration
- Strengthens shoulders and arms
Contraindications — when to avoid or modify this pose
- Knee injury
- Hip injury
- Diarrhea
- High blood pressure (mild caution)
- Recent surgery
- Shoulder impingement or rotator cuff injury (caution with the arms extended out to the sides)
Muscles worked
Contract / work (engaged)
- Quadriceps
- Glutes
- Core / abdominals
- Shoulders (deltoids)
Stretch / lengthen (released)
- Inner thighs (adductors)
Chakra
Traditional association, based on common hatha yoga teaching — not a medical or scientific claim.
Most bodies can't square the back hip fully to the side — it's normal and safe for the back hip to close in somewhat. There's no single ideal depth or stance width — beginners, or those with knee or pelvis limitations, should prioritize a stable, comfortable stance over visual depth, while more experienced practitioners with full mobility can explore going deeper.
Shoulder caution and hip-alignment note cross-checked against the user's own yoga-teacher-training course material. Note on adapting depth to experience level drawn from the site creator's course material on adapting poses to different bodies (Round 3).
This page is for general education only and is not a substitute for guidance from a qualified yoga teacher or medical professional. If you have an injury, a chronic condition, or are pregnant, consult a doctor and a certified instructor before practicing this pose.