Warrior II (Virabhadrasana II): How to Do It, Benefits & Cautions
A wide-legged standing pose with arms reaching out to build lower-body endurance.
Level: Beginner · Hold: 30 seconds · Type: Standing · Target areas: Legs & Hamstrings, Core & Abs · Done on both sides
Benefits ✨
- Builds leg strength and endurance
- Stabilizes the core
- Sharpens focus and balance
Step by step 🧘
1) Step your legs wide, front foot forward, back foot turned out.
2) Exhale and bend your front knee over the ankle.
3) Extend both arms out to the sides at shoulder height.
4) Gaze over your front hand, hold, then switch sides.
Breathing and cautions 🌬️
Exhale to bend the knee and keep your breath steady.
- Track the front knee outward so it doesn't cave in
How Yoga Play recognizes Warrior II 📱
Yoga Play finds your shoulders, elbows, wrists, hips, knees, and ankles in the camera image, then measures the height and angle of each joint relative to your torso length and compares them with the rules for the pose. When every rule is met, the skeleton turns green and the hold timer starts running.
If you drift out of the pose, hints like these appear on screen:
- Step your feet wide apart
- Keep both feet on the floor
- Extend both arms out level with your shoulders
Joint angles read from the sample photo above: knee about 177°, hip about 132°, elbow about 175°. These come from a single photo, so they vary with body proportions and camera angle.
This sample photo passes every recognition rule in the app, so the skeleton is drawn in green.
Related guides 🔗
A good pose to follow with: Child's Pose
A resting pose that folds the torso forward over kneeling legs to release the whole body.
Yoga Play Pose Guide - All 26 Yoga Poses at a Glance
Browse all 26 yoga poses by level, each with the skeleton recognized by the app.
Yoga Play - Auto Pose Tracker
A yoga app that recognizes your pose with the camera in real time and automatically logs how long you hold it. Practice properly at home with 26 poses, 10 flows, and voice guidance.
Frequently Asked Questions (FAQ)
How long should I hold Warrior II?
Yoga Play sets a default target of 30 seconds. The timer runs only while the pose is recognized, and you can adjust hold times in flows.
Is Warrior II suitable for beginners?
Yes. Warrior II is a beginner-level pose that you can practice by following the steps, even if you are new to yoga. Stop right away if you feel pain.
How does Yoga Play check Warrior II?
It finds your key joints in real time with the phone camera and compares them with the rules for the pose. While the rules are met, the skeleton turns green and your hold time is logged. Video is processed only on your device.