Warrior II
Virabhadrasana IIAn isometric lower-body hold that builds hip strength in external rotation — directly transferable to lateral athletic positions.
- 01Step the feet wide, front foot pointing forward, back foot turned in slightly.
- 02Bend the front knee to stack it over the ankle, tracking over the second toe.
- 03Extend the arms parallel to the floor, shoulders down.
- 04Keep the torso stacked over the pelvis rather than leaning forward.
- 05Hold 45–60 seconds each side.
- 01Front knee tracks over the second toe — don't let it drift inward.
- 02Press the outer edge of the back foot down.
- 03Ribs down; resist leaning over the front leg.
- 01Front knee caving inward under fatigue.
- 02Shallow front knee bend that removes the work.
- 03Leaning the torso towards the front leg.
Note: Reference material, not a prescription. Load, volume and whether this movement suits you at all depends on your assessment — if something hurts, stop and get it looked at.