Warrior 2

ExercisesBeginner
Intensity: Gentle
Recommended repetitions: 3-5 breaths

This pose is part of the Yoga for Beginners workout. Check out the full sequence.

  1. From Downward Dog, inhale and step your right foot in between your hands, with your toes facing forward.
  2. Exhale and turn your back foot outward so that your toes face the long side of your mat.
  3. Inhale and slowly, with balance, rise up to stand.
  4. Bend into your front knee so that it stacks over your ankle and your back thigh is parallel to your mat. Draw your front knee outwards, toward your pinky toe.
  5. Keep your back leg straight and press into the outside edge (pinky toe side) of your back foot. Try and square your hips to the long side of your mat.
  6. Raise your arms up to shoulder height, with palms facing down. Relax your shoulders and spread your fingers out wide. Look out over your front hand.
  7. Hold for 3 to 5 breaths.
  8. Modifications for Warrior 2: For more stability, you can practice Warrior 2 against a wall, with the outer edge of your back foot pressing into the wall. If you are still working on flexibility, shorten your stance and don’t bend as deeply into your front knee.

Disclaimer: If you have been inactive for a while, have heart disease, or a close relative with heart disease or if you have other major health problems, or are pregnant, please check with your doctor before following these workouts.

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