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Boxer II - right Hand 


  • From the Boxer I pose, bend at the front knee to 90 degrees and straighten the back leg to hold a lunge.
  • Engage the quadriceps and core.
  • Keep the back heel off the ground
  • Return the rear hand back to the chin.
  • Extend the lead hand to throw a jab.
  • The hips are held square-on and the spine is vertical.
  • Balance weight on both legs.
  • Keep the chin down.
  • The lead shoulder covers the opposite side of the jaw.
  • Ensure the front knee is directly above the heel.
  • Straight wrists.
  • Face forward.



Transition: Boxer II Twist


  • Extend reach by rotating the upper body until side on.
  • Keep hips square and the rear heel off the ground.


General and Boxing-specific Benefits

Modelled on the Warrior II pose (Virabhadrasana II), the Boxer II helps participants coordinate upper and lower body biomechanics, practicing upper body boxing technique whilst stretching the hips and psoas.

The Boxer II strengthens the core and legs, stretches the hamstrings and encourages a grounded, stable stance. Participants may also use this pose to test their balance.

Cautions and Modified Versions

Participants with knee problems are advised to practice with caution and modification.

Anatomical Focus

Spine/Core Spinal extensors/flexors, external/internal oblique, psoas

Upper limbs Deltoids, triceps, extensor carpi radialis longus, extensor digitorum, extensor carpi radialis longus, extensor carpi radialis brevis, finger flexor muscles and wrist flexors

Lower limbs Hip flexors, quadriceps, gluteus maximus/medius/minimus, hamstrings, intrinsic foot muscles, peroneals,

Study and Reflection

Time how long you are able to hold the Boxer II pose. Where do you feel tension? Now try relaxing the hips, quadriceps and any other areas of unnecessary tension. What do you notice?


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