Warrior 2


  • Strengthens the feet, ankles, legs, knees, hips, glutes, core, arms and shoulders.
  • Stretches the calves, hamstrings, groin, hips, chest and shoulders.
  • Opens up the hips.


  • Can help to alleviate knee pain.

Skill Level

  • Intermediate


  • Lower Body Strength
  • Hip Opener

Yoga 15 Series


  • From Mountain pose, step your left foot towards the back of the mat and turn it in slightly. 
  • Check that your front heel lines up with the arch of your back foot, face forwards and bring your arms up to shoulder height.
  • Reach through your fingertips and drop your hips. Try to bring your front thigh parallel to the mat.
  • Check that your right knee is directly over your right ankle and tracking over your second toe. 
  • Press back through your left foot and keep your back leg engaged. 
  • Make sure that your upper body is not leaning forward—stack your ribcage on top of your pelvis.
  • Hold the pose for 3-5 breaths, in and out through your nose. 
  • Take a deep breath in. Exhale, step forward to Mountain pose and switch sides. 


  • Avoid this pose if you have a foot or hip injury.