Lower back, hips, knees and ankles

Warrior II: Short Stance

A shorter stride reduces overall demand while maintaining the functional strengthening benefits, making this powerful pose accessible for a wider range of bodies.

How to do it

1. 1

   Take a stance clearly narrower than usual

   Around two thirds of a full Warrior stride. That shorter distance between the feet is the single thing this version changes.

2. 2

   Set your feet and bend the front knee part way

   Front foot pointing ahead, back foot turned in. With the feet closer together the front knee will not reach a right angle, and it does not need to.

3. 3

   Arms out to the sides, or hands on hips

   Keep your torso upright and centred, weight even between both feet.

4. 4

   Hold for 30 to 60 seconds on each side

   As the position feels steadier over time, the feet can move slightly further apart. Resting a hand on a chair back adds steadiness.

What to watch for

Creeping the feet back out to a wide stance once the hold starts feeling comfortable. The narrower stride is what makes this version what it is, so check your foot spacing halfway through.

Ways to adjust it

• Hands on hips

Other ways to do this movement

Every version below is the same movement set up differently, so one of them usually suits. See all Warrior II versions in one place, ordered from gentlest to strongest.

• Warrior II: Back to Wall
• Warrior II: Chair Supported
• Warrior II: Chair Under Front Thigh
• Warrior II: Classic
• Warrior II: Hands on Hips

Before you try it

Move within a range that stays comfortable. Stop if this brings on sharp pain, dizziness, or symptoms that travel down an arm or a leg, and speak to a clinician before repeating it.

From the clinically authored Vinys movement library.