Warrior II

3 × 30-60s c/u  ·  Equipment: No equipment, Mat

Muscle groups: Core & abs · Legs & glutes

How to do warrior ii

1. From mountain pose, step your left foot back and turn the heel outward.
2. Bend your right knee until it sits over your ankle, keeping the left leg straight.
3. Raise your arms parallel to the floor with palms down and shoulders relaxed.
4. Turn your head to the right, gazing over your right hand.
5. Keep your hips open and your torso tall.
6. Hold the pose, then switch sides with the opposite leg.

Mistakes to avoid

• Do not let your front knee cave inward; keep it aligned with your ankle.
• Avoid raising or shrugging the shoulder of your extended arm.
• Do not push your knee past the ankle or force the hip angle.
• If balance fails, shorten your stance and ground your feet better.

Progression

• First seek stability: hold the pose without shaking on both sides.
• Increase the hold time from 30 to 60 seconds per side.
• Improve hip opening by stepping your back leg farther out.
• To advance, integrate warrior into dynamic sequences or with arms raised overhead.