The Health Benefits of Virabhadrasana II (Warrior II Pose)

The Health Benefits of Virabhadrasana II (Warrior II Pose)

This is the second exercise of the Warrior’s pose series and it represents the second aspect of a mythical warrior Virabhadra (an avatar of lord Shiva) representing the offensive pose of the warrior.

Read –The Health Benefits of Virabhadrasana I (Warrior I Pose)The Health Benefits of Virabhadrasana I (Warrior I Pose)

Here we will discuss the benefits and implementation of this exercise.


  • Start the pose with Tadasana and then step your right foot 3.5 or 4 feet away from the left foot and open your arms sideways so that it can become parallel to the ground. Keep your shoulder blades wide apart and palms facing downwards.
  • Bend your right knee perpendicular to the floor and completely stretch the left leg to balance the body.
  • Maintain a straight back while sucking in the belly button to the spine and head facing the right side of the body.
  • Hold this pose and take 5 – 10 deep breaths.
  • Switch the sides and repeat the steps.


Energizes the body

This exercise gives a nice stretch to the major muscle groups of the body and rejuvenates their each and every fiber which, therefore improves the mechanism of the body and you will get an enhanced energy level in return.

Strengthens the muscles

This exercise also strengthens the muscles and stabilizes the body just like the first pose of this series. It stretches the muscles of shoulders, neck, chest, core, groins, quads, hamstrings and ankles.

Improves cardiovascular system

The stretching of chest muscles also affects the muscles of heart, lungs, blood vessels and other associated organs means the flow of oxygen and blood has been improved. The flow of nutrient, hormones and other cellular components becomes more frequent which results into improved metabolism and overall efficiency of the body.

Improves digestion

The core muscles have been squeezed to maintain a straight posture which helps in stretching of abdominal organs. This helps in curing digestion related problems like bloating, gas, indigestion etc. and thus improves the digestion. Regular practice of this pose can also help in reducing the amount of belly fat.

Enhance balance

This pose also demands balance, strength and focus just like its predecessor. It makes your legs stronger and able to maintain balance of the body in this pose for longer duration.

Helps in pregnancy

This pose can relieve backache and tired limbs which occurs in the second trimester of the pregnancy due to the increase in the size of fetus.

Therapeutic effect

This pose helps in stretching hip flexors and groin muscles and thus helps in improving the reproductive health of the user. It has been found to be helpful in curing infertility and other health related problems such as flat fleet, sciatica, osteoporosis and carpal tunnel.


To increase the difficulty level in order to gain more benefits, you can turn the palms and inner elbows in upward direction while drawing the shoulder blades downwards. Regain the original position of the palms by rotating the arms again.


Persons suffering from diarrhea and high blood pressure should avoid this pose.

Keep your gaze parallel to the front hand and not over it. The length of the neck on both sides should be even.

Exercise and Yoga