Yoga Pose: Warrior II (Virabhadrsana II)

Virabhadrsana II or Warrior II is 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 is a licensed Functional Medicine Naturopathic Doctor, best selling author, speaker, and mother. Dr. Brighten specializes in women’s health, from fertility to postpartum care, adrenal and thyroid support, autoimmune conditions, and digestive disorders. In her patient centered practice, Dr. Brighten thrives on navigating the space between conventional and alternative medicine, all while working with patients to help them achieve optimum balance, health, and happiness.