Be a Warrior, not a Worrier – Warrior 2 pose of the week

“Surrender also takes bravery”


Sinead in Warrior 2 pose on the train tracks.

Read below for step by step instructions for practicing Warrior 2 as our Pose of the Week.

When we practice Warrior 2 we become strong. We strengthen the ankles, legs and also the core a little. At the same time we get a good stretch along the thighs, groin, chest and shoulders. This way we can stand tall and open, as a Warrior would.

If you suffer from neck problems you don’t need to turn the head to look down the front arm, you can look straight ahead. Also be careful with this pose if you suffer from high blood pressure.

Preparatory Poses

Supta Padangusthasana

Supta Baddha Konasana

Baddha Konasana



Step by Step Guide

Step One

Standing in Tadasana, step back with your right foot. Step back quite far, about a leg length and a half’s distance. Bend your left knee so that it’s directly above the ankle, or just a little behind. If your knee overshoots the ankle, slide your left foot further forwards until the knee is above the ankle.

Step Two

Your left toes face forwards and your right toes are turned out at 45 degrees, so that your back toes and back knee are facing the same direction. You can firm your right thigh and roll it outwards slightly to help strenghten your foundation and keep the knee in line with the toes. Keep the outside of the right foot actively pressing to the floor throughout this pose.

Step Three

Inhale and raise your arms parallel to the floor at shoulder height with your palms facing downwards. Actively stretch out through the fingertips of both hands and at the same time draw the arms back into the shoulder sockets.

Teacher Trainees (2019) in Warrior 2 pose.

Step Four

Your torso wants to stay directly above the hips, notice if your shoulders have leaned fowards to the left knee slightly. If they have bring your torso to veritcal above the hips. Feel as if your tailbone is lengthening forwards towards your pubic bone to help keep the lower back supported. Finally, if your neck feels good, look past your left fingertips in front.

Step Five

Stay here for 5/6 rounds of breath. To come out of this pose lengthen the front leg and step the back leg forwards whilst also bringing your hands to your hips, coming back to standing in Tadasana. Repeat this pose on the other side.

If you'd like to learn more about Yogafurie and what we do, then get in touch

Read more articles