Warrior II anatomy

Warrior II · Virabhadrasana II · Tư thế chiến binh II

Warrior II mainly works quadriceps, gluteus maximus (right), sartorius (right), gluteus medius (left); it stretches adductors, soleus (left); gluteus medius (right), tibialis anterior (right), fibularis group (left) stabilize.

3D anatomy model of Warrior II: working muscles in red, stretching in blue, stabilizing in yellow

Opening the 3D model…

Bend the front knee to about 90° and keep the back leg straight. The hips open to the side and the arms extend at shoulder height.

Muscles in this pose

Working (contracting): Quadriceps, Gluteus maximus (right), Sartorius (right), Gluteus medius (left), Tensor fasciae latae (left), Deltoid, Supraspinatus, Trapezius, Serratus anterior

Stretching: Adductors, Soleus (left)

Stabilizing: Gluteus medius (right), Tibialis anterior (right), Fibularis group (left), Transversus abdominis, Obliques, Multifidus, Rotator cuff, Triceps brachii

Why these muscles work or stretch

Quadriceps · Working (contracting): Holds the front knee bent
Gluteus maximus · Working (contracting): Externally rotates the front hip
Deltoid · Working (contracting): Holds the arms out at shoulder height
Supraspinatus · Working (contracting): Works with the deltoid to abduct the shoulder
Fibularis group · Stabilizing: Presses the outer edge of the back foot down

Practice cues

Track your front knee over your second toe
Press the outer edge of your back foot down
Drop your shoulders; reach your arms in opposite directions

Benefits

Builds strength and endurance in the thighs and glutes
Stretches the adductors and opens the hips
Builds shoulder endurance as the arms hold at shoulder height
Improves stability of the torso and pelvis

Cautions / contraindications

Use caution with knee pain: track the front knee over the second toe
Go gently with hip or pelvic pain: shorten the stance
Shoulder injury: rest your hands on your hips

Easier variations

Shorten the stance and bend the front knee less
Keep hands on hips, or hold briefly and rest

General information, not a substitute for advice from a doctor or teacher.

Written and reviewed by Yoga An Viên center · Updated 18/10/2026

How to practice this pose (YogaWay, in Vietnamese)

Related poses

Tree Pose Vrksasana
Goddess Pose Utkata Konasana
Reverse Warrior Viparita Virabhadrasana
Chair Pose Utkatasana
Extended Side Angle Pose Utthita Parsvakonasana
Half Moon Pose Ardha Chandrasana

A free community project by Yoga An Viên center · Model: Z-Anatomy (CC BY-SA 4.0), based on BodyParts3D © DBCLS (CC BY-SA 2.1 JP)