Exercise
WARRIOR 2 POSE
Stand
Squat
Form cues
Keep the front knee tracking over the second toe — do not let it collapse inward
Keep both arms extended actively — this requires shoulder endurance
The rear leg remains straight and strong — actively press into the rear foot
Keep the torso upright and hips square to the side, not rotated forward
Breathe deeply through the hold to maintain the posture
Instructions
Step-by-step technique
Stand tall and step one foot back so that the legs are about 3 feet apart.
Turn the front foot forward and the rear foot perpendicular, aligning the front heel with the rear foot arch.
Bend the front knee to roughly 90 degrees, keeping the knee directly above the ankle.
Extend both arms straight out to the sides at shoulder height, parallel to the floor.
Turn the head to look over the front hand.
Hold for the prescribed duration, then switch sides.