How To Do Warrior 2

Chloe Freytag demonstrating Warrior 2 in a blue tank top and blue yoga pants

Warrior 2 is a standing pose that opens the hips and strengthens your legs. Warrior 2 pose also promotes good posture and spinal alignment along with core strength. Warrior 2 extends the arms out and encourages you to relax the shoulders and keep the neck soft, while also promoting strong shoulders and arms. If you are looking for overall body strength and flexibility you should learn how to do Warrior 2.

The Warrior Poses are a staple in yoga. At first it seems odd to name yoga poses after fighters since yogi’s are seen as passive and peaceful. However, these poses are meant to acknowledge a “spiritual warrior” or one who is fighting against the evil inside ourselves. Think of it as you fight to maintain a position when it becomes uncomfortable or become a warrior when your leg starts to shake because the muscle is so tired. The Warrior 2 pose shows strength and power in a positive way, all the while stretching the hips and opening the chest and shoulders. The pose is designed to use your core to keep your spine tall. The arms reach out long to the side, but you are reminded to keep your shoulders soft and relaxed and to reach your energy out to the end of your fingertips. In order to keep your spine tall and have good posture core strength must be used in addition to the strength of the lower body.

Warrior 2 might seem like an easy pose at first, but the lower you sink your front knee the more challenging it will be but the deeper the stretch you will find! Be sure to breathe. If this pose works for you and you are looking for other ways to strengthen your lower body or open your hips, try our short, free workout video Warrior Yoga Workout.

Here are the steps to performing Warrior 2:

1) From a standing position, step your left foot to the back of your mat and lower the inside of your foot so that your back foot is at an angle.

2) Bend your right knee 90 degrees and straighten your back leg.

3) Reach right arm straight over right leg and left arm straight over left leg.

4) Relax shoulders and breathe gently in and out. Hold 30 seconds and switch sides.

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