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Strength & Stability

Chair Warrior II

Virabhadrasana II

Thigh Muscle ToneHip OpeningEnduranceFocus

Benefits

  • Strengthens quadriceps and thighs
  • Opens hips
  • Builds muscular endurance
  • Improves concentration and focus
  • Enhances lower body stability

How to do Chair Warrior II

  1. SEATED VERSION:
  2. Sit sideways on chair
  3. Extend one leg to side, foot flat if possible
  5. STANDING VERSION:
  6. Stand beside chair, hand on chair back
  7. Step feet wide apart
  8. Turn right toes to right, left toes slightly in
  9. Bend front knee to 90 degrees (or comfortable depth)
  10. Keep back leg straight and strong
  11. Extend arms out to sides at shoulder height
  12. Gaze over front fingertips
  13. Keep torso upright, not leaning
  14. Engage core for stability
  15. Feel openness across chest and hips

Breathing

  • Breathe deeply and evenly
  • Use breath to maintain endurance
  • Exhale to strengthen and ground

Hold: 5-10 breaths. Repetitions: 2-3 times each side.

Safety notes

Maintain stable torso; use chair for support if performing standing variation

Modifications

Make it easier

  • Remain seated throughout
  • Reduce depth of knee bend
  • Keep one hand on chair
  • Narrower stance

Make it more challenging

  • Hold position longer (15-20 breaths)
  • Pulse gently up and down 5 times
  • Release chair support briefly

Common mistakes to avoid

  • Leaning torso to side
  • Front knee collapsing inward
  • Losing balance without support
  • Shoulders raised to ears

Exercises to pair with this one

Chair Warrior II sits in the strength & stability part of the practice. These poses work the same areas, so they make a natural next step in the same session — or a gentler alternative on a day when this one feels like too much.

Try 3 guided sessions free → All exercises

New to seated practice? Start with the 90-day programme overview and read the safety guidelines first. If you have a diagnosed condition or any doubt about whether this pose suits you, check with your healthcare provider before trying it.