Warrior II

Start in Mountain Pose (Tadasana). Step or lightly hop your feet 3.5 to 4 feet apart.

Turn your right foot out 90 degrees to point towards the top of your mat. Pivot your left foot slightly inward (about 15-30 degrees). Align your right heel with the arch of your left foot (or heel-to-heel for more stability).

Bend your right knee directly over your right ankle, aiming for your right thigh to be parallel to the floor. Ensure your right knee tracks towards the pinky-toe side of your foot and doesn't collapse inward.

Extend your arms parallel to the floor, reaching actively out to the sides from your shoulder blades, palms facing down.

Keep your torso stacked directly over your hips, centered between your legs. Relax your shoulders away from your ears.

Turn your head to the right and gaze softly over your right fingertips (drishti).

Engage your core. Press firmly into both feet, distributing weight evenly, especially grounding through the outer edge of your back foot.

Hold for 30 seconds to a minute, breathing deeply. To release, straighten your right leg, turn your feet parallel, and step or hop your feet back together to Mountain Pose. Repeat on the other side.

Shorten the stance if it's too intense on hips or legs.

Rest hands on hips if shoulders fatigue.

Use a chair under the front thigh for support if needed.

Practice with your back against a wall for alignment feedback (shoulders and hips touching).

For less intensity in the front knee, don't bend as deeply, keeping thigh above parallel.

Adjust heel-to-arch or heel-to-heel alignment for stability needs.