Warrior II (Virabhadrasana II)

Targets the quads, inner thighs (adductors), hip external rotators, and shoulder stabilizers holding the arms in a T. Helpful for building lateral hip strength and endurance, opening tight adductors, and as the central hub of lateral standing sequences that include Triangle, Reverse Warrior, and Extended Side Angle. The movement opens the hips fully to the side in a wide stance with the front knee tracking over the second toe, arms extend at shoulder height in opposite directions, and the gaze is steady over the front middle finger.

Cues

• Open the hips to the side and gaze past the front fingertips with arms wide.