Virabhadrasana II (Warrior 2) has a ton of major benefits. Holding the pose strengthens your quads, hamstrings, glutes and abdomen. It also opens your hips. Here are some big cues that will help you when you are in this pose.
* Front heel in line with back arch
* Roll the buttock of your front leg underneath you
* Straighten the leg by engaging quadriceps
* Elongate all four sides of the waist
* Hug the bicep and triceps to the bone