Perfect Warrior II (Virabhadrasana II) Technique
Warrior II (Virabhadrasana II) is a foundational standing pose that opens the hips while building strength and endurance in the legs. This powerful pose improves hip flexibility, strengthens the quadriceps, and cultivates focus and determination. ChAIron's AI coaching ensures proper hip alignment, leg positioning, and optimal energy distribution.
Step-by-Step Form Guide
- Wide Stance: Step feet 3.5-4 feet apart, turn right foot out 90 degrees, left foot slightly in
- Front Leg: Bend right knee over ankle, thigh parallel to floor, knee tracking over middle toe
- Back Leg: Keep left leg straight and strong, press outer edge of foot down
- Hip Position: Keep hips open and facing the long side of mat, avoid rotating forward
- Arms: Extend arms parallel to floor, reaching actively through fingertips, gaze over front hand
Common Mistakes to Avoid
- Front knee dropping inward
- Leaning torso over front leg
- Back leg bending or losing engagement
- Hips rotating toward front leg
- Arms drooping or shoulders hunching
- Stance too narrow causing instability
AI Coaching Benefits
ChAIron's computer vision analyzes your Warrior II alignment in real-time, providing instant feedback on:
- Front knee alignment and hip opening
- Hip square positioning and torso alignment
- Back leg strength and foot grounding
- Arm position and shoulder stability
- Progressive endurance and stability building
Benefits of Warrior II
- Opens hips and improves flexibility
- Strengthens legs, glutes, and core
- Builds mental focus and endurance
- Improves balance and stability
- Stretches inner thighs and groins
- Enhances circulation in legs
Modifications and Variations
- Shorter Stance: Reduce distance between feet for better balance
- Hands on Hips: Place hands on hips to focus on leg alignment
- Block Support: Place block under front thigh for support
- Reverse Warrior: Lift front arm up while back hand rests on back leg