Warrior Pose (Virabhadrasana)

What is Virabhadrasana?

Warrior Pose, also known as Virabhadrasana, is a collection of related yoga poses that include lunging while standing. The pronunciation of the position is Vee- Ra- Bha- Dra-asana. Vira means “hero,” “warrior,” “vigorous,” and “courageous” in Sanskrit, while Bhadra means “good” or “auspicious.”

Inspired by the strong warrior Virabhadra, who was created by Lord Shiva in Hindu mythology, the warrior represents our inner strength against ignorance and ego. One of the three warrior poses, Warrior Pose I, effectively combines the body’s balancing and standing movements. This pose simultaneously strengthens the muscles in the arms, shoulders, back, and thighs.

While being fundamental, the requirement to balance simultaneous movements in several directions is what gives the Virabhadrasana sequence its strength, individuality, and difficulty. Additionally, it helps us to become more conscious of our body placement and to develop a sense of balance.

What Health Benefits Does the Warrior Pose (Virabhadrasana) provide?

There are a few benefits you can obtain:

• improves bodily equilibrium and helps build strength.
• beneficial for people whose jobs are desk-bound or immobile.
• Very helpful when frozen shoulders are involved.
• reduces shoulder pain in a short time with great effectiveness.
• provides stability, strength, affection, and good health.

Which types of virabhadrasana are there, and how may one perform them?

Virabhadrasana, often known as Warrior Pose, comes in three types:

• Virabhadrasana I
• Virabhadrasana II
• Virabhadrasana III

Virabhadrasana I

Benefits Of Virabhadrasana I:

• This pose helps to improve balance while strengthening the hamstrings, buttocks, and back muscles.
• Strengthening your arms, shoulders, and back can be achieved by lifting your torso and arms.
• helps expand and create strength and stability in the shoulder joints while strengthening the triceps and biceps.
• The outer hips and abdomen are strengthened in that position.
• increases the hip flexors and strengthens the hip extensors.
• activates the deep core muscles, which helps to improve balance and build stability.

Preparatory pose for Virabhadrasana I:

• Vrikshasana

How to do Virbhadrasna I?

• Place your legs wide apart and stand upright.
• Rotate one foot outward by 90 degrees and the other downward by around 15 degrees.
• Check that the heel of the foot with the 15-degree turn is parallel to the other foot’s center.
• Place your hands on your hips and turn your pelvis, shoulders, and chest forward. The front of the mat is facing the upper body.
• Pull your arms above your head from the sides as you inhale. Keep your hands over your head in the namaste position.
• Holding your lower leg strongly, take your shoulders down the back.
• Exhale deeply while keeping the rear knee flexed and parallel to the opposite ankle.
• The thigh and the floor should be parallel. Make sure the big toe is visible and the flexed knee does not pass the ankle.
• While arching your back and lowering your head, look up at the namaste pose.
• Make sure the front foot’s outside edge is firmly pressed against the surface as you grind it down. The weight will be able to move backward as a result.
• Contract your abdomen and move your tailbone toward the pelvis.
• Ten to twenty seconds should be holding the position.
• Step your feet together, breathe, and release your arms after extending your rear leg. Repeat the same position with a different side.

Follow-up poses for Virabhadrasana I:

• Balasana
• Adho Mukha Svanasana

Beginners’ tips for Virabhadrasana I:

• To start, find a stable and comfortable position.
• Rotate the leg laterally by wrapping the muscles around the outer hip to prevent the front knee from sliding in.
• Contract the core to push the tailbone down toward the mat, keeping the lower back straight and preventing the ribs from arching out.

Contraindications Of Virabhadrasana I:

• Patients with high blood pressure should avoid this posture.
• Keep your head in a regular position and avoid putting your thumbs up if you have neck problems.
• People who have heart issues should avoid this position.
• Avoid this posture if you have knee pain or an injury.

Variations for Virabhadrasana I:

• Try changing your arm positions for Warrior 1 during Sun Salutations, such as clasping your hands behind your back or putting your hands in the Anjali Mudra (prayer position).
• Place your torso on the inside of your flex leg, connect your hands behind your back, and raise your arms straight up to consider the Humble Warrior position.

Virabhadrasana II

Benefits Of Virabhadrasana II:

• strengthens your back, legs, ankles, shoulders, and arms.
• enhances stability, balance, and attention.
• improve healthy breathing and circulation.
• stretches your neck, groins, ankles, arms, shoulders, legs, and belly.

Preparatory Poses for Virabhadrasana II:

• BaddhaKonasana
• Vrikshasana
• Supta Padangusthasana (Reclining Hand-to-Big Toe Pose
• Anjaneyasana (Low Lunge)
• Prasarita Padottanasana (Wide-Legged Standing Forward Bend)

How to do Virbhadrasana II?

This pose is performed standing, the same as the one before it.

• Place your legs wide apart and turn your left foot in about 15 degrees and your right foot out 90 degrees.
• Check that the right foot’s heel and the left foot’s center line up.
• Take a breath and raise both arms to shoulder level, palms up, sideways. arms in line with the ground.
• Flex your right knee and release the breath.
• Make sure the knee stays within the ankle.
• Focus on your right middle finger while rotating your head.
• Extend your arms as you become more comfortable in the yoga posture.
• Try to press your pelvis downward.
• Maintain this position with confidence.
• Take a breath, bend your right knee, and then slowly raise yourself.
• Pull your hands down from the sides as you release your breath.
• For the other side and leg, repeat the yoga position.

Follow up Poses for Virbhadrasana II:

• Uttitha Trikonasana
• Parsvottanasana
• Tadasana (Mountain Pose)
• Uttanasana (Standing Forward Bend)
• Supta Baddha Konasana (Reclining Bound Angle Pose)

Beginner Tips for Virbhadrasana II:

Concentrating on different conditions is necessary for proper Warrior II practice. When Considering this position, have the following factors in mind:

• Start by practicing the positions of the leg and foot. Create the pose from the beginning.
• Make sure your front knee and front ankle remain in line. The knee joint may become strained if you allow it to relax to the left.
• Concentrate on just a single task at a time.

Variation of Virbhadrasana II:

• Warrior II against a wall: Use a block between your leg and a wall to help you stay balanced in this pose. For stability, press your thigh into the block. Additionally, it helps your front knee to avoid bending toward the middle of your body.

Contraindications Of Virabhadrasana II:

When performing Virabhadrasana II, the following precautions should be followed.

• Patients with high blood pressure should avoid this posture.
• Pregnant women in their second and third trimesters benefit most from virabhadrasana if they have been doing yoga every day.
• When performing Virabhadrasana, stand near a wall so that you can support yourself if necessary.
• Do, however, speak with your physician before attempting this yoga pose.
• Use knee support to maintain this yoga pose if you have arthritis or knee pain.

Virabhadrasana III

Benefits Of Virabhadrasana III:

• strengthens the muscles in your legs, thighs, knees, ankles, and back.
• Focus and coordination are improved by the balancing activity.
• This pose was beneficial to the core muscles.
• Arms, abdominal, and hip muscles are toned.
• lessens back, shoulder, and neck tightness.
• reduces hip fat that is difficult to lose.

Preparatory Poses for Virbhadrasana III:

• Uttkatasana
• Vrikshasana
• Urdhva Hastotanasana
• ArdhaChandrasana
• Supta Padangusthasana (Reclining Hand-to-Big-Toe Pose)
• Plank Pose
• Anjaneyasana (Low Lunge)
• High Lunge
• Urdhva Prasarita Eka Padasana (Standing Splits)
• Parsovottanasana (Intense Side Stretch)
• Utkatasana (Chair Pose)
• Navasana (Boat Pose)

How to do Virbhadrasana III?

• Place your hands on your waist and stand up with your feet together.
• Take a deep breath and move your weight to the leg you want to press firmly on the ground.
• Flex forward and lift your other leg at the same time.
• Observe that your leg and body are parallel to the ground.
• At this point, you can put your hands together in the namaste position.
• Step up with your feet together and place your hands on your waist.
• Inhale deeply and move your weight to the leg you would like to strongly place on the floor.
• Lift your other leg and flex forward similarly.
• Make sure your body and legs are parallel to the floor.
• You can create the namaste position by putting your hands together.

Follow up Poses for Virbhadrasana III:

• Tadasana
• Uttanasana
• Adho Mukha Svanasana
• Balasana (Child’s Pose)

Beginner’s tips for Virabhadrasana III:

• Release your elevated leg’s hip toward the floor if its hip bone rises during the posture until both hip points are parallel to the floor and even. As you stretch equally strongly forward with your arms, engage your back leg and straighten it strongly toward the wall behind you.
• To prevent the front knee from locking or extending, visualize the front calf pushing forward against the shin as you stretch the front knee.

Variation of Virbhadrasana III:

• Once you reach a comfortable level, you can stop elevating your leg. You can even start with your toes on the floor and do a slight forward lean, keeping your back leg and upper body in position. You will be able to elevate the back leg more and lean forward more with each exercise.
• To help you balance, you could gently grip onto a chair. Keep your arms extended and avoid placing them on the chair.
• You might place yourself in a difficult condition. As you quickly press your foot away from you and against the wall, using your leg muscles and core, this will help you stay balanced.
• You can either take your hands to center in Anjali Mudra, move them sideways, or move them backward like an airplane’s wings, palms facing the floor, if you find that raising your arms above your head throws you off balance. If you have trouble with tightness or soreness in your neck and shoulders, the latter will help you open your chest.
• You can also clasp your hands and point your index fingers (Kali Mudra) if it feels comfortable for your neck and shoulders as your arms extend forward.

Common mistakes occurring when performing Virabhadrasana III

To get the most out of this pose and prevent strain or damage, avoid these mistakes.

Hyperextending or Locking Knee Support

To preserve the joint, keep your assisting knee just a little too soft. Instead, concentrate on how the calf muscle supports the body by opposing the shin muscle.

Too High in the Upper Leg

Your whole body should ideally be in a straight line, parallel to the floor. Excessive elevation of the upper leg can cause strain on the lower back or cause your head to tilt downward.

Position of the Neck

As opposed to being jerked up or raised down, which can strain your neck, your head should be in alignment with your upper body and spine. Keep your head facing toward the wall on the other side and your eyes down.

Contraindications of Virabhadrasana III:

• Patients with high blood pressure should avoid this posture.
• Avoid this posture if you have problems with your heart, shoulder, or neck pain, or knee pain.
• Avoid this position if you have spinal disorders.

What are the Variations of Virabhadrasana?

Virabhadrasana comes in two variations:

• Baddha Virabhadrasana
• Viparita Virabhadrasana

Baddha Virabhadrasana

What is Baddha Virabhadrasana?

• Silver Surfer Pose, Bound Warrior Pose, Devotional Warrior Pose, Humble Warrior Pose, and Baddha Virabhadrasana.
• The forward-bending pose known as Baddha Virabhadrasana requires shoulder, back, and hip flexibility. The Sanskrit roots of this asana’s name include baddha, indicating “bound,” vira, which signifies “hero,” Bhadra, which defines “friend,” and asana, which means “pose.” Another term for a Hindu warrior is Virabhadra.

Benefits of Humble Warrior Pose (Baddha Virabhadrasana):

The practice of this difficult yoga pose has the following mental and physical benefits:

Physical Benefits:

• makes the calves, feet, and thighs stronger.
• strengthens the hips.
• makes the knee, ankle, and hip joints stronger.
• causes the parathyroid and thyroid glands to become active.
• helps reduce carpal tunnel syndrome symptoms in the forearms and wrists.
• enhances equilibrium.

Mental Benefits:

• Relieves stress, mild depression, and anxiety.
• Improves clarity

Steps for Humble Warrior Pose (Baddha Virabhadrasana):

• Place your feet together and place your arms on each side of your torso to begin in Tadasana, also known as the mountain pose.
• Equally, distribute the weight across your feet. Stand with your feet parallel and your hips spaced apart if you have difficulties maintaining balance.
• Step your left foot four to five feet behind you on an exhale, then turn it at a 45-degree angle so that the toes look toward the upper left corner of your mat.
• The front toes are positioned toward the front edge of your mat and indicate forward.
• The condition of your feet must be from heel to heel. You can move the right foot a few inches to the right for increased stability.
• Continue to roll your hips toward the front of your mat.
• Exhale by flexing your right knee to 90 degrees, placing it straight over your ankle, and placing your shin perpendicular to the floor. As you elevate the inner arch and root down through the toes of the feet, equally distribute the weight through that front foot.
• Activate the back leg’s quadriceps. Without locking out the knee, the leg should be extended. Press down on the large toe accumulation while resting the outside border of the back foot on the ground.
• Lift the arms above the head as you inhale. Make the collarbones wider. The shoulders should be moved away from the ears.
• As you gently move the abdomen in and up towards the spine, lengthen the tailbone downward toward the earth. Lower ribs should be pulled inside.
• Circle your arms behind your back, clasp a finger, and take your palms together on your subsequent inhalation. Shine the heart toward the ceiling while gently flexing it back.
• When you exhale, fold your torso forward from the hips and lift your knuckles toward the ceiling while maintaining a long spine and your legs exactly as they are. The upper body is on the inside of the right knee.
• Breathe in, straighten the front leg, take the torso back up with the strength of your belly, release the hands, and return to mountain pose to release the pose. On the left side, do it.

Counterposes for Humble Warrior Pose (Baddha Virabhadrasana):

• Uttanasana (Standing Forward Bend Pose)
• Adho Mukha Svanasana (Downward-Facing Dog Pose)

Contraindications for Humble Warrior Pose (Baddha Virabhadrasana):

The powerful standing pose known as the Humble Warrior Pose (Baddha Virabhadrasana) combines forward bending, balance, and strength. When performing this yoga pose should be taken to avoid damaging yoga practitioners. For the following, there are variations:

Heart disease with elevated blood pressure

Physicians with heart disease, vertigo, and hypertension are advised to avoid this yoga pose since it may restrict breathing when having to stretch the body forward and maintain balance.

Surgery and injury

All of the body’s muscles and joints feel extremely stretched when performing Baddha Virabhadrasana, also known as Humble Warrior Pose. Therefore, people should avoid using this yoga posture if they have injuries to any part of their body or have recovered from recent surgery. This yoga exercise should be avoided because of the risk of injuries to the neck, shoulders, wrists, lower back, hips, knees, ankles, feet, pelvis, etc.

Arthritis and lower back pain

To prevent inflammation or swelling of the muscles, ligaments, or tissues in the affected area, those with arthritis or those with significant back pain should stay away from performing this yoga posture.

Women who are pregnant

Pregnant women should avoid doing this yoga posture because it puts pressure on the abdomen and strains the pelvic floor muscles deeply, which can make breathing difficult for the fetus.

Spondylolisthesis, cervical spondylosis, and slip disc

Because it flexes the neck forward and stretches the spinal muscles, Humble Warrior Pose (Baddha Virabhadrasana) is not recommended for anyone healing from a herniated disc caused by cervical spondylosis or spondylolisthesis.

Viparita Virabhadrasana

What is Viparita Virabhadrasana?

Reverse Warrior Pose, also known as Viparita Virabhadrasana, is a variation of Virabhadrasana II in which the forward arm and torso are angled backward. The lower arm could stretch around the back to the opposite hip or it can extend down the back leg.

The Sanskrit terms Viparita (inverted or reversed), Virabhadra (name of an enraged warrior who is an avatar of the Hindu god Shiva), and asana (posture or pose) are combined to form Viparita Virabhadrasana. In English, it’s known as the Dancing Warrior Pose or Reverse Warrior Posture. Also called Crescent Pose, Peaceful Warrior, and Proud Warrior.

Benefits of Viparita Virabhadrasana:

• keeps the lower body stronger.
• stretches the side of the upper body and the arms.
• Improves the neck, arms, and quads.
• strengthens the oblique, groins, and hips.
• Expand the chest, shoulders, and hips.
• Strengthens the legs.
• massages the abdominal organs slowly. This strengthens the digestive system.
• provides mental relaxation and peace.
• It is an excellent way to reduce stress.

Preparatory Poses for Viparita Virabhadrasana:

• SuptaVirasana
• UpavisthaKonasana
• Vrksasana
• Adho Mukha Svanasana
• Virasana
• Parivrtta Parsvakonasana
• Supta Padangusthasana
• Gomukhasana
• Virabhadrasana II
• Supta Baddha Konasana
• Utthita Parsvakonasana
• Parivrtta Trikonasana
• PrasaritaPadottanasana

Steps for Viparita Virabhadrasana:

• On the yoga mat, start by taking the Warrior II stance.
• Let’s check the flexion of the right knee.
• Place your left hand on your left leg by moving it down.
• Take a breath and raise your right arm toward the ceiling.
• Make sure your fingers are not touching.
• You should be breathing normally.
• Keep your right knee flexed.
• Use your muscular legs to compress into your feet.
• Lower your hips gradually in the direction of the yoga mat.
• Relax your shoulders gradually.
• You should be breathing normally.
• For a few seconds (20 to 60 seconds), hold this posture.
• Inhale to complete the pose, then return to the Warrior II position.
• Continue with the opposite side in the same method as before.
• You will get greater results if you do that position three times (on both sides).

Follow-up Pose for Viparita Virabhadrasana:

• Virabhadrasana III

Variations & Modifications for Viparita Virabhadrasana:

Viparita Virabhadrasana can be performed in many ways, much like most other yoga poses. You can learn how to complete the proper form in this way. You can raise the difficulty as you progress for additional health advantages.

• Look at your left foot instead of your right fingertips if you have problems keeping your balance. Place your feet slightly apart on either side of the yoga mat if you are unstable.
• You can make your challenge even better. Bend your left arm directly behind your back when doing this. Use your left hand to touch the inside of your right thigh. After connecting, you should open your chest toward the roof using the traction.

Beginners should follow these guidelines when Performing Viparita Virabhadrasana:

• It can be challenging to keep your left foot grounded.
• You might stand close to a wall and focus on maintaining your foot’s ground.
• By pressing your foot on the wall, you could get this.
• Daily practice of this yoga will improve your results.
• The position is best done in the morning when your stomach is empty.
• Know what is possible and always take consideration to your body. If you experience any pain or difficulty while practicing, discontinue the pose and receive assistance from a doctor or professional.

Common Mistakes in Viparita Virabhadrasana’s Performance:

To make the most possible from the position and prevent strain or damage, stay away from these mistakes.

Knee Moving Too Far Forward or Inside

• The forward knee should never be straight past the toes, as with any lunge position, as this could put too much strain on the knee. Although your knee may have the ability to move inside, you should prevent this from happening because it puts strain on the knee joint.

Insufficient Flexion of the Front Knee

• Maintain a straight flexion of your right knee over your ankle. The front knee frequently moves with your torso when you tilt it back. Once your arms are in position, inspect your legs and, if needed, deepen the front knee until it is exactly over the ankle. Try your best to maintain a deep bend in your front knee.

Weight on the backhand

• Avoid placing any weight on your backhand while your core strength, not your hand lying on your knee, should provide support.

Precautions When Doing Viparita Virabhadrasana:

If you have any of the following conditions, you should avoid doing this pose:

• if you suffer from a long-term disease. You should speak with your physician before attempting the pose.
• Look directly forward if you have a neck problem.
• High blood pressure.
• Diarrhea
• if you have an imbalance.
• if you suffer injuries to your back, knees, hips, shoulders, or spine.
• Your thighs, groin, and sides will probably feel a little stretched. The pain in this position will go away with regular practice. Stop doing this activity and see a doctor if it doesn’t.

Warrior Pose(Virabhadrasana) video

In which conditions is the Warrior Pose (Virabhadrasana) contraindicated?

Virabhadrasana has some contraindications:

• Only perform Warrior Pose (Virabhadrasana) after speaking with your physician if you have recently suffered from spinal conditions or have recently recovered from long-term issues.
• Patients with high blood pressure should avoid this posture.
• Pregnant women in their second and third trimesters benefit most from virabhadrasana if they have been doing yoga every day. Stand near a wall for Virabhadrasana so you may support yourself if necessary. Do, however, speak with your physician before attempting this yoga pose.
• Avoid this position if you have diarrhea or have just experienced it.
• Use some knee support to maintain this yoga pose if you have arthritis or knee pain.

Conclusion

Virabhadrasana, also known as Warrior Pose, is a strong and fundamental yoga pose that represents balance, strength, and concentration. It is named for the famous warrior Virabhadra and stands for endurance, strength, and identification.

Numerous mental and physical advantages of this position include increased flexibility, better stamina, and higher attention. It promotes stability and endurance by developing the hips and chest and strengthening the arms, legs, and core. Warrior Pose is an important asana in many yoga sequences since it encourages inner strength and attention.

Regular Warrior Pose practice can improve posture and general body awareness while improving self-confidence and self-worth. Virabhadrasana tells us of our inner warrior purpose and promotes power, grace, and focus in both yoga and daily life, whether it is done as a grounding pose or as part of a dynamic flow.

FAQs

References

• Yoga Journal. (2025b, February 25). Warrior 1 Pose. https://www.yogajournal.com/poses/warrior-i-pose/
• Wikipedia contributors. (2024, November 6). Virabhadrasana. Wikipedia. https://en.wikipedia.org/wiki/Virabhadrasana
• Filippo. (2024, December 8). Warrior Pose 1, 2, 3 – Steps, Benefits, and Variations of Virabhadrasana. One Yoga. https://oneyogathailand.com/warrior-pose-1-2-3-steps-benefits-and-variations-of-virabhadrasana/
• Shah, S. (n.d.). Warrior Pose: 3 variants for hip Flexibility and Fortitude – Sri Sri School of Yoga. https://srisrischoolofyoga.org/na/blog/warrior-pose-3-variants-for-hip-flexibility-and-fortitude/
• Yoga Journal. (2025c, February 28). Warrior 3 Pose. https://www.yogajournal.com/poses/warrior-iii-pose/
• The Art of Living. (2023, February 15). Veerabhadrasana / Virabhadrasana (Warrior pose). Art Of Living (Global). https://www.artofliving.org/yoga/yoga-poses/warrior-pose-virbhadrasana