Supported Warrior 2 [Salamba Virabhadrasana]


Warrior 2 is one of the most commonly taught and practiced yoga poses and is one of the first standing poses taught to beginners.  The supported version of this pose is helpful for those with balance issues or nursing   knee, hip or ankle injuries.

Props Required:- Chair, 1-2  blankets

Organising the Pose:-

1. Start by sitting on the front edge of a chair.

2. Turn towards the right, bringing your right sitting bone and the back of your right thigh along the front edge of the chair seat. Your left sitting bone can be slightly off the chair seat.

3. Bend your right knee so it is directly above the ankle with the right foot turned out at 90 degrees.

4. Slide your left leg back away from the right till you can straighten your left knee with the sole of the foot pressed into the floor.

5. Inhale and extend your arms out to your sides, parallel with your shoulders look over your right hand.

6. Square your shoulders over the hips.

7. Stay for 1 -3 minutes and then repeat on the other side.

8. To come out of the pose, lower your arms, bend your back knee and swing both legs forward to sit evenly on the front edge of the seat.

Use of Props:-

      If you are taller or have long legs you can increase the height of the seat by placing a blanket or two on it so your thighs are not lower than the seat.


1. Improves balance and agility.

2. Stretches and strengthens the lower body alongwith the arms and shoulders.

3. Improves overall muscular endurance when held for longer periods of time

4. Improves mental focus.

5. Reduces fatigue, sluggishness or depression as it works on the nervous system.

This is a wonderful variation to do if you have had a long day and want a relaxed practice!


Neelanjana Bharadwaj