Warrior II (Ashtanga)

Because this pose follows immediately after Warrior I in the same breath, the front leg is already fatigued to some degree by the time it arrives. That makes the torso's tendency to lean toward the front leg, the same compensation pattern as in the general version, even more likely here, and worth watching for specifically in this sequenced context.

To hold an open-hipped standing lunge with the arms extended and gaze fixed past the front hand, continuing directly from Warrior I within the flow.

1. 1From Warrior I, rotate the back foot flat and open the arms out to shoulder height.
2. 2Keep the front knee bent, tracking over the ankle, thigh working toward parallel with the floor.
3. 3Extend the back leg fully, back foot pressing through its outer edge.
4. 4Center the torso directly between both legs, resisting any lean toward the front thigh.
5. 5Fix the gaze past the front hand.
6. 6Hold for five breaths, then transition to the second side through the vinyasa.

Instead of searching for the “correct” position, notice:

• •Front knee over the ankle, thigh working toward parallel.
• •Torso centered and upright, not leaning toward the front leg despite likely fatigue at this point in the sequence.
• •Back leg straight and actively engaged, not passively locked.
• •Shoulders stacked over the hips, arms reaching evenly.

Ujjayi breath sustained through the hold, with particular attention to keeping it steady as fatigue from the preceding pose accumulates.

The torso lean deserves extra attention here, more so than in a standalone Warrior II, given the fatigue already present from the preceding pose in the sequence. A cue to re-center is often the most useful thing to offer partway through the count.

Reflect after practising:

• •If you're more fatigued on this pose than you'd expect, that's likely the accumulated effort from Warrior I just before it, not a sign anything is wrong.
• •Keep checking that your torso hasn't quietly drifted toward the front leg as the breaths go on.

Rather than mistakes, you may notice:

• •Build stamina for consecutive demanding poses gradually over time, rather than expecting the fifth breath here to feel as fresh as the first.

• •A shorter stance or shallower knee bend if fatigue from the preceding pose makes the full depth unsustainable.
• •Hands on the hips instead of extended, if the shoulders need a brief rest within the flow.

• ✓Exit through the vinyasa transition into the next pose in the standing sequence.