Yoga Pose: Warrior II (Virabhadrsana II)

Dr. Jolene BrightenPublished: Last Reviewed: Cycle Self Care™, Stress Reduction Leave a Comment

Virabhadrsana II or Warrior II is a strength building pose for both the mind and the body. It stretches the hips & joints while also helping to improve posture. You can incorporate this pose easily into your yoga practice or take 1 minute out of your day to step away from life's demands and come into this pose.

Coming into the Pose

1. Stand with feet about 3 1/2 to 4 feet apart. Angle your right foot 90 degrees and your left inward to about 45 degrees. Line the heals of your feet with one another. Engage your thighs, turning your right thigh outward so that when you bend your knee it will be in line with your ankle. Lift your arms parallel to the floor with palms down and energy through the arms.

2. With an exhale, bend your right knee so that the shin is perpendicular to the floor. Begin to sink into your thighs, bringing your right thigh parallel to the floor. Press the outer edge of your left foot firmly into the floor. Keep both thighs firm.

3. Relax the shoulders away from the ears and line them above the hip bones. Actively spread the shoulder blades as you reach the arms in opposite directions. Draw the tail bone down toward the Earth, keeping the spine long.

4. If the neck allows, turn the gaze to the middle finger of the right hand or beyond.

Initially, hold the pose for about 30 seconds. Inhale to rise and repeat on the other side

Physical Benefits

  • Strengthens and stretches thighs, calves, and ankles
  • Stretches hips, groins, shoulders, and chest
  • Enhances muscular endurance
  • Stimulates digestion and circulation
  • Lengthens the spine and improves posture
  • Builds confidence and fortitude


  • High blood pressure
  • Neck injury
  • Knee injury (avoid hyperextension of knees)

Dr. Brighten is a certified yoga instructor. She utilizes yoga postures when treating patients in private practice & teaches yoga as part of corporate wellness to local Portland companies.
Contact Dr. Brighten today to learn how yoga & Naturopathy can help you. 

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About The Author

Dr. Jolene Brighten

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Dr. Jolene Brighten, NMD, is one of the leading experts in women’s medicine and is a pioneer in her exploration of the far-reaching impact of hormonal birth control and the little known side effects that impact health in a large way. In her best selling book, Beyond the Pill, she shares her clinical protocols aimed at supporting women struggling with symptoms of hormone imbalance, including Post-Birth Control Pill Syndrome and birth control related side effects. A trained nutritional biochemist and Naturopathic Physician, Dr. Brighten is the founder and Clinic Director at Rubus Health, an integrative women’s medicine clinic. She is a member of the MindBodyGreen Collective and has been featured in prominent media outlets such as Forbes, Cosmopolitan, ABC news, and the New York Post. Read more about me here.