Molly Pitman Owns Warrior II Pose

Share on facebook
Share on twitter
Share on email
Share on print

Please meet Molly Pitman.  She is Mind Body Flow Yoga’s featured student for this month’s newsletter.  Molly has a beautiful yoga practice and was generous in sharing it with us, as she demonstrates Warrior II Pose (Virabhadrasana II).

What’s This Pose About?

This is a open hip pose that stretches your groin, thighs, and ankles.  The resulting shape is a deep opening through the shoulders, arms, thighs, legs, and ankles.  Watch Molly enter into this asana from Mountain Pose (Tadasana).  She will exit the pose and land back in Mountain Pose (Tadasana) as well.
Here are a few things to keep in mind, if you decide to try this pose, or if you have already started to experiment and play around with it.


  • Warrior II is transitioned into from from Warrior I (Virabhadrasana I).
  • Come into Warrior I with your right leg forward to begin.
  • Then open into Warrior II.  Your hips will now face the side (rather than the front) and your stance should be wide.  Your right knee should bend to stack evenly over your right ankle.  Your right heel should be in line with the inner-arch of your left foot.  Your left leg should be straight – keep your back knee loose but straight, in other words, you don’t want your knee joint to be locked or hyper extended.  Your arms are outstretched from side to side like a wide T.  Keep your shoulders back and down.  Engage your core.  Keep your tailbone dropping down.  Spread all ten of your fingers wide and take your eye gaze over your front arm, as long as there isn’t discomfort in your neck.  If there is discomfort in your neck, keep your eye gaze looking straight in front of you, rather than turning your head to the side.
  • Hold this pose for 3-5 deep breaths.
  • From here, it is most come to cartwheel the arms to the ground and go into a vinyasa flow from there (high plank, to low plank, upward facing dog, to downward facing dog).
  • Don’t forget about the other side.  Step into Warrior I on the other side with the opposite leg in front and transition into Warrior II following the same instructions above.


  • Expands your chest, lungs, and shoulders
  • Stimulates abdominal organs and digestion
  • Increases stamina and endurance
  • Relieves backaches
  • Improves balance, concentration, and core awareness


  • Avoid this posture if you have high blood pressure, medical conditions that affect balance, diarrhea, or neck problems – keep your neck looking forward from the chest rather than over your front arm.  Enlist the help of an experienced instructor with Peaceful Warrior Pose if this is your first time trying it.
  • Have you tried this pose before?  What has been your experience?

Have you tried this pose before? What has been your experience?

Share on facebook
Share on twitter
Share on email
Share on print