Supported Warrior II
Maya - Pose Assistant
Ask me anything about Supported Warrior II
Benefits
A pregnancy-safe version of Warrior II with support options to accommodate changing balance, weight distribution, and energy levels throughout pregnancy. Maintains leg strength while providing stability and comfort.
Practice Guide
Stand with feet 3.5-4 feet apart (wider than traditional Warrior II for stability).
Turn right foot out 90 degrees, left foot in slightly (15-30 degrees).
SUPPORT OPTION A: Stand with back against wall for stability support.
SUPPORT OPTION B: Place chair or yoga block under front thigh for resting support.
Bend right knee over ankle, keeping thigh parallel to floor or higher as comfortable.
Extend arms out to sides at shoulder height, or rest hands on hips if arms tire.
Keep torso upright and centered between legs.
Gaze over front hand or forward (avoid extreme neck turns).
Hold for 30-45 seconds (shorter than traditional holds).
Straighten front leg, turn feet parallel, rest, then repeat on left side.
Listen to your body - exit pose if any discomfort.
Modifications
Use wall behind back for support and alignment feedback
Place chair or block under front thigh to rest leg
Keep hands on hips instead of extending arms
Take wider stance for better balance and stability
Don't bend front knee as deeply - keep thigh above parallel
Hold for shorter durations (30-45 seconds vs 1+ minute)
Use yoga strap between hands if extending arms causes fatigue
Safety Notes
⚠Severe pelvic girdle pain or SPD (symphysis pubis dysfunction)
⚠High blood pressure (avoid long holds, keep gaze forward)
⚠Severe balance issues or dizziness
⚠Severe fatigue (modify to seated version)
⚠Recent hip or knee injury
Anatomy
Muscles Targeted
Muscles Stretched
What's Next?
Maya suggests trying these poses:
Focus Areas
Yoga Styles
Sequencing
Warm-up Poses
Counter Poses
✨ Maya's Tips
These insights help Maya understand how this pose flows with others when creating sequences and classes.