Warrior 2

All of our poses and sequences have been verified and approved by licensed physical therapists at Renew Physical Therapy

Warrior 2 (Virabhadrasana II)– This pose is a very strong and popular asana. In yogic mythology (I’ll give you an abbreviated version…) Shiva reincarnated as Virabhadra (a warrior) when he heard about his dear lovers death. He rose up from the ground (arms up like in Warrior 1), set is gaze on his target, the man that was responsible for his lovers death (Warrior 2), and then struck forward (Warrior 3). This pose exudes the strength, confidence and focus of a skillful warrior.

Physical Benefits

Warrior 2 is a common pose we offer in Office Yoga®. People work from their desks, seated for 10+ hours a day. The legs get lethargic and lose their tone. The lower back starts to weaken and posture cripples from there.

In Office Yoga®, we offer Warrior 2 pose to help remedy this hazard. The legs are engaged and the feet firmly pressing into the ground. This keeps the lower body grounded and stable. The abdominals are working to keep the spine straight up and down, the lower abdominals pull in to lengthen the tailbone. The arms are reaching out fiercely (aiming at your goal!). The eyes are focused and soft.

Energetic Benefits

The energetic benefits are felt. They impact our mood, the way we think and our behavior. Our behavior then changes our outcomes and production.

In this Office Yoga® pose, the legs are firmly grounded it allows you to feel stable and safe. When the foundation is strong, growth happens.

The arms are reaching out from the heart center allowing you to feel open and receptive. The eyes are focused right over the middle finger at your goal, whether that be a work project or a bigger purpose like your dharma.

Lastly, the spine is straight up and down in the center, indicating that you are present in the moment. You are not leaning forward over the leg, grabbing for something or thinking of the future. You are not leaning back, resisting something or thinking about the past.

How To Warrior 2







  1. Stand in Mountain Pose with hands are heart. Set a goal you want to focus on here.
  2. Step your left leg back and turn the toes out 90 degrees. Keep the left leg straight and left foot firmly grounded, especially through the outer edge of the foot.
  3. Bend your right knee to 90 degrees. Make sure toes and knees are going in the same direction.
  4. Extend your arms out until they are parallel to the floor.
  5. Lengthen your tailbone and feel the spine straight up and down (you’re in the present moment).
  6. Turn your gaze (drishti) over the middle finger and focus on your goal in mind.
  7. Hold for 5-10 breaths and change sides.

For more info or to schedule Office Yoga® at your workplace, call (415) 993-0756 or contact us here!

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