Warrior II

3 × 20-30s c/u  ·  Equipment: No equipment

Muscle groups: Shoulders · Core & abs · Legs & glutes

How to do warrior ii

1. From standing, step your feet about 120 cm apart with the right foot turned 90 degrees out and the left turned about 15 degrees in.
2. Engage the core and extend your arms out to the sides at shoulder height, palms down and shoulders relaxed.
3. Bend the right knee until it aligns over the ankle and the thigh is parallel to the floor.
4. Turn your head to look over the right fingertips, keeping the torso upright.
5. Hold the posture for 20-30 seconds while breathing slowly and deeply.
6. Straighten the leg and repeat on the other side with the same alignment.

Mistakes to avoid

• Do not let the front knee travel past the ankle or collapse inward; align it with your second toe.
• Do not arch or lean your back; keep the torso vertical with the core engaged.
• If the hip opens up or the back foot loses contact with the floor, shorten your stance.
• Keep the shoulders away from your ears to avoid neck tension during the hold.

Progression

• Start by holding the posture 20-30 seconds per side, prioritizing alignment over time.
• Each week add 5-10 seconds until you reach 60 seconds without losing form.
• To progress further, sink the hips closer to parallel or flow smoothly between Warrior I and Warrior II.