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Warrior II
Virabhadrasana II — Builds strength and stamina in the legs, opens the hips and chest, and sharpens focus.
How to do it
From a wide stance, turn the front foot out and bend that knee to about 90 degrees. Extend the arms level, gaze over the front hand.
Benefits
Builds strength and stamina in the legs, opens the hips and chest, and sharpens focus.
Cautions
Ease off with knee or hip injuries; keep the front knee tracking over the ankle, not collapsing inward.
Calories by time
Rough estimates for about a 70 kg adult — heavier bodies and harder effort burn more.
| Time | Approx. calories |
|---|---|
| 5 min | 19 kcal |
| 10 min | 38 kcal |
| 20 min | 76 kcal |
| 30 min | 114 kcal |
Related poses
Downward-Facing Dog
Lengthens the hamstrings, calves and spine, builds shoulder and arm strength, and gently energises by putting the head below the heart.
Mountain Pose
The foundation for all standing poses. Improves posture, balance and body awareness, and steadies the breath.
Child's Pose
A resting pose that gently stretches the back and hips and calms the nervous system. A good place to pause during any practice.
Warrior I
Strengthens the legs and opens the hips, chest and shoulders, while building balance and stability.
Triangle Pose
Stretches the legs, hips and side body, and opens the chest while building steady standing strength.
Chair Pose
A strong pose that fires up the thighs, glutes and core and raises the heart rate quickly.
Source: Pose guidance paraphrases widely-taught yoga instruction; calorie estimates are approximate. · checked 2026-09-04
Frequently asked questions
What are the benefits of Warrior II?
Builds strength and stamina in the legs, opens the hips and chest, and sharpens focus.
Who should be careful with Warrior II?
Ease off with knee or hip injuries; keep the front knee tracking over the ankle, not collapsing inward.
How many calories does Warrior II burn?
Roughly 3.8 calories a minute for about a 70 kg adult, so around 38 in a ten-minute hold or repetition. Effort and body weight change this a lot.
Track your practice
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