Steps:
 

1. Stand in straight on your feet

2. Separate your legs and try to keep them from 3 to 4 feet away from each other

3. Turn your left foot in between 45 to 60 degrees, and turn the right foot back to 90 degrees

4. Align your right ankle with your left heel

5. Slowly raise your hands until the hands get straight to your shoulders

6. Keep in mind that you need to keep your back straight

7. Keep your left ankle firmly on the ground and turn on the right knee until the knee comes straight to the ankle

8. If you have such flexibility, then parallel your thighs from the ground.

9. Turn the head to the right at 90 degrees angle so that you can place the eyes on the right hand fingers

10. Take a breath in and count five times in a while so that you can stay in the posture for 30 to 60 seconds

11. With time you will be able to increase the time

12. After breathing 5 times you can come out easy

13. Straighten the head to get out of the asana

14. Then lift the right thigh, lower your hands, straighten the back and bring the feet back inside to the previous position.

15. After doing this, move all the steps on the left side to the right.

 

Benefits:
 

1. Stretches the legs and ankles and makes them strong.

2. Create pressure in the chest and lungs, and shoulders.

3. Warrior ii posture helps in Carpal Tunnel Syndrome and it is therapeutic for flat feet, infertility, and osteoporosis

4. Increases physical stamina.

5. Stimulates the abdominal organs.

6. Warrior ii posture gives relief from Waist pain

7. Regular practice of the warrior pose ii helps especially during the pregnancy.

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Contraindications:​
 

1. If you have a problem of High Blood Pressure or diarrhea, do not practice the warrior ii.

2. If you have difficulty in the neck, then no need to turn your head to look at the hand. Look at the front.

3. Do not put too much stress on your corporeal potential.