Upper legs

Warrior Pose

The standing yoga poses in a lunge stance: leg strength, balance and hip opening.

Also known as: warrior II, virabhadrasana II

Level: Intermediate
Equipment: Bodyweight
Type: Compound

Muscles worked

Warrior Pose muscle map: glute medius, quads, adductors and side delts highlighted on the front and back of the body

How to do it

Stand with your feet wide apart, front foot pointing forward and back foot turned slightly in.
Bend your front knee until it's stacked over your ankle.
Extend your arms at shoulder height, one forward and one back.
Gaze over your front hand and hold, breathing steadily.

Form cues

Front knee tracks over your second toe.
Torso upright; don't lean over the front leg.
Back leg straight and strong.

Common mistakes

Front knee caving in: guide it outward.
Shrugged shoulders: relax them.
Stance too short: widen it so you can bend your knee to 90 degrees.

Sets and reps

Hold each pose for 30-60 seconds per side, once or twice.

Variations

Same movement, different equipment. Pick based on what you have and what you want from warrior pose.

Warrior I
Hips facing forward, arms overhead.
Bodyweight · Intermediate
How to do it
1. Step one foot back and turn it out about forty-five degrees, planting the whole sole.
2. Bend the front knee until it stacks over the ankle and keep the back leg straight.
3. Draw both hip points towards the front of the mat and lift the arms overhead.
4. Hold the position for the prescribed time with the ribs down and the chest lifted.
5. Step the feet together and repeat on the other side.
Primary
Glutes, Quads
Secondary
Front Delts, Lower Back
Warrior III
Balancing on one leg with your body horizontal.
Bodyweight · Intermediate
How to do it
1. Stand on one leg with the knee soft and the hips level.
2. Hinge forward from the hips as the other leg lifts behind you.
3. Continue until the torso and the lifted leg are roughly parallel to the floor.
4. Reach the arms forward, back along the body or out to the sides, and hold for the prescribed time.
5. Lower the leg and repeat on the other side.
Primary
Glutes, Hamstrings
Secondary
Lower Back, Glute Medius
Crescent lunge
A high lunge with your back heel lifted.
Bodyweight · Intermediate
How to do it
1. Step one foot forward into a long stance with the back heel lifted and the toes pointing forward.
2. Bend the front knee to about ninety degrees so it stacks over the ankle.
3. Draw the back hip forward so both hip points face the front of the mat, then raise the arms overhead.
4. Hold the position for the prescribed time with the ribs down and the back leg straight.
5. Step the feet together and repeat on the other side.
Primary
Glutes, Quads
Secondary
Lower Back, Hip Flexors
Revolved crescent lunge
Adds a twist through your torso.
Bodyweight · Intermediate
How to do it
1. Step into a high lunge with the front knee over the ankle and the back heel lifted.
2. Bring the palms together at the chest and square both hips towards the front of the mat.
3. Rotate the chest towards the front leg and hook the opposite elbow outside the thigh.
4. Hold the twist for the prescribed time, pressing the back heel towards the wall behind you.
5. Unwind and repeat on the other side.
Primary
Obliques, Quads
Secondary
Lower Back, Hip Flexors
Extended side angle
From warrior II, rest your forearm on your thigh and reach the other arm over.
Bodyweight · Intermediate
How to do it
1. Stand wide with the front foot turned out and the back foot angled slightly in.
2. Bend the front knee until it stacks over the ankle and keep the back leg straight.
3. Rest the front forearm on the thigh, or the hand on the floor or a block, and reach the top arm over the ear.
4. Hold the position for the prescribed time, turning the chest towards the ceiling.
5. Straighten the front leg to come up and repeat on the other side.
Primary
Obliques, Quads
Secondary
Adductors, Glute Medius
Triangle pose
Straight legs, torso tipped sideways: hamstrings and obliques.
Bodyweight · Intermediate
How to do it
1. Stand wide with the front foot turned out and the back foot angled slightly in.
2. Keep both legs straight and reach the front hand forward as the hips shift back.
3. Tilt sideways and bring the bottom hand to the shin, a block or the floor, top arm reaching up.
4. Hold the position for the prescribed time, turning the chest towards the ceiling.
5. Press into the feet to come up and repeat on the other side.
Primary
Hamstrings, Obliques
Secondary
Adductors, Glute Medius
Half moon pose
A sideways balance on one leg and one hand.
Bodyweight · Advanced
How to do it
1. From a wide standing stance, bend the front knee and place the bottom hand on the floor or a block ahead of the front foot.
2. Shift the weight forward and lift the back leg until it is parallel to the floor.
3. Straighten the standing leg and stack the top hip over the bottom one, reaching the top arm to the ceiling.
4. Hold the balance for the prescribed time with the lifted foot flexed.
5. Lower the back foot down and repeat on the other side.
Primary
Glute Medius, Obliques
Secondary
Lower Back, Quads
Pyramid pose
Straight legs in a short stance, folding over the front leg.
Bodyweight · Intermediate
How to do it
1. Step one foot back about a leg's length and turn the back foot out slightly.
2. Square both hip points towards the front of the mat and keep both legs straight.
3. Hinge from the hips and fold over the front leg, bringing the hands to the floor, blocks or the shin.
4. Hold the fold for the prescribed time with the spine long rather than rounded.
5. Press into the feet to come up and repeat on the other side.
Primary
Hamstrings
Secondary
Lower Back, Calves