Hatha Yoga Asanas – Virabhadr-Asana Or Warrior Pose

Virabhadra Meaning :  – Warrior

Asana Meaning : – Pose

Virabhadrasana is a strong, powerful asana in Hatha Yoga. It is also a part of the Ashtanga Yoga Primary series sequence. It demands strength of body and mind. It is named after a great warrior Virabhadra. According to Indian mythology says that Virabhadra was born from the matted locks of Shiva’s hair and was a great and powerful warrior.


How To Do Warrior OR Virabhadra Hatha Yoga Asana :

  • Stand in Tadasana (legs together, toes touching, back straight and neck aligned with the spine). Inhaling, step 3 to 4½ feet out.
  • Exhaling, turn your right foot out 90 degrees and the left foot slightly inwards. Spread the bottoms of the feet wide and press into the base of the big toe, pull the knee- caps upwards.
  • Inhale here and as you exhale bend the right knee so that you can no longer see your toes and the thigh is parallel to the mat. The left leg is straight and strong.
  • Swivel the hips, so the hipbones are pointed forward. Your face, chest, hips and right knee should be facing in the same direction as the right foot.
  • Now drop the hips as much as you can without allowing the knee to move over the ankle.
  • Tuck the tailbone inwards and make sure that you are not tilted forward but that your torso is aligned above the hipbones.
  • Inhaling, lift the arms above your head and join the palms. Stretch the fingers towards the sky. Feel the stretch along the back leg, across the stomach and upwards from the chest.
  • Keep your head in a neutral position, gazing forward, or tilt it back and look up at your thumbs.
  • Hold for five long, deep breaths.
  • To come up out of the pose, inhale, press the back heel firmly into the floor and reach up through the arms, straightening the right knee. Turn the feet forward and release the arms with an exhalation.
  • Take a few breaths, then turn the feet to the left and repeat for the same length. When you’re finished return to Tadasana (standing position).

Benefits for Virabhadrasana Yoga Asana / Warrior Pose :

  • The chest is fully expanded allowing for fuller, deeper breaths.
  • Cures stiffness in neck, shoulders and back.
  • Stretches the chest and lungs, shoulders and neck, belly, groins (psoas).
  • Strengthens the shoulders and arms, and the muscles of the back.
  • Strengthens and stretches the thighs, calves, and ankles.
  • Pain in the knees and pain in the legs from long hours of standing or sitting is reduced.


Learn more in Hatha yoga classes and Ashtanga Yoga classes in India


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