Warrior Pose And Variations

Warrior pose or Virabhadrasana is one of the prevailing poses in a yoga routine. Stimulate your inner strength, poise, and courage with this dynamic pose. Warrior pose, also called Virabhadrasana, is a yoga pose that builds up strength in your arms, thighs, neck, and shoulders. Its name has been derived from a fierce warrior called Virbhadra, who signifies our capability to overcome ignorance and ego. The primary purpose of practicing the warrior pose is to enhance hip flexibility and strengthen the whole body.

What are the benefits you get by doing warrior pose?

  • It toughens and tones your arms, thigh, lower back, and legs.
  • Enhances balance and stamina
  • Helps in the proper functioning of spinal
  • Improves focus and willpower
  • It helps in relieving tension from tight shoulders
  • It brings inauspiciousness, peace, courage, and grace

Warrior pose or virabhadrasana is beneficial for those people living a very sedentary lifestyle or having a
desk job. It also benefits pregnant women, but only if they have been attending yoga classes constantly.

How to do the warrior pose?
Warrior pose 1

  • At the first stand, take your right foot in a forward direction about four feet. Then, keep your
    foot parallel and your toes pointing towards the mat' stop, bend down your knee into a lunge.
  • By keeping your left leg straight behind you, turn your left heel 45 degrees.
  • Now raise your arms straight above your head and keep your shoulders down.
  • Then embrace the blades of your shoulder together and in a downward direction. Then lift your
    chin for gazing at your hands overhead.
  • Hold on to your pose, and then repeat it on the left-hand side.

Warrior pose 2

  • Face towards the long side of your mat, keeping your arms stretched and straight out from
    shoulders and feet in a parallel position with a wide stance. Your ankles should remain
    underneath your wrists.
  • Turn right foot as well as a knee for facing the front of the mat
  • Now position your left toe towards the upper left corner of your yoga mat
  • Now bend down your right knee and keep it over the right ankle
  • Between both of your legs, divide your weight. Press down using the outer edge of the back
  • Position the crown of your head over the pelvis and shoulders over the hips
  • Using your both arms, reach front and back of the mat and then turn your head for looking past
    your proper fingertips
  • Stay in this position for about 5 – 10 breaths.
  • Start exhaling and pressing down through your feet to come out from this position, inhaling and
    straightening your legs. Then, return your feet to the parallel work that faces the left-hand side
    of the mat.

  • Repeat these steps on the other side

Warrior pose 3

  • Start with virabhadrasana 1, keeping your right foot forward
  • Root down firmly with your right heel to lift your lower belly, draw in the abdominals, and
    release your tailbone down.
  • Fix your right-hand side outer hip towards your midline while straightening your left leg
  • Strengthen your arms for drawing more length to your side body
  • Now turn the left-hand side inner thigh in the direction of the ceiling for rolling your left outer
    hip forward, then pinot to back toes so that your back leg is neutral.
  • Now inhale for lengthening your spine.
  • Exhale and tilt down your torso in the forward direction and take your arms out ahead
  • Now shift your weight to your front foot and move forward while lifting your leg till it becomes
    parallel to the floor.
  • Continue engaging the right outer hip to offer stability to your standing leg.
  • Push back using your left heel while extending in a forward direction using your arms, crown of
    your head, and sternum
  • Tone down your lower belly and direct your tailbone in the direction of your left heel to offer
    support to your lower back
  • Hold on for about 5 – 10 breaths and then gradually bend down your right knee and step back
    using your left foot, returning to Virabhadrasana 1
  • Now exit and repeat the steps on another side


Warrior pose variations
There are three variations of warrior pose that help build up strength and balance in your body. Have a
look at them

Warrior poses one variation.

  • At first, stand straight in mountain pose, keeping your feet at hip distance and your arms inside
    your body. Then, take deep breathing, calming your mind and bringing to the present moment.
  • Keep your legs separated at a distance minimum of three to four feet
  • Take your right foot out to 90 degrees and left foot at 15 degrees, or else you can keep it in a
    straight position with your toes pointing in the forward direction
  • Keep the right foot heel and left foot center aligned
  • Turn your upper body in the right direction
  • Breathe in and take your arms up while keeping your hand at shoulder distance apart and palms
    facing each other. Now allow your shoulder blades to open out and up a little. Maintain your
    gaze in the forward direction. You can bring your palm together and look up at your thumbs.
  • Start exhaling, keeping your arms raised, bend down your right knee and position your right
    thigh parallel to the floor while feeling the stretch in your hip and thigh.
  • Position your right knee above your right ankle. Keep your back foot in-ground and the back leg straight without bending down your left knee.
  • Stay in this pose for about five to ten breaths.
  • While breathing in, keep your right knee straight and while breathing out, keep your arms down.
  • Repeat this pose on the other side.

Warrior 2 variation pose

  • Start with warrior pose one variation and carry on till step 4 as written above.
  • Breathe in and lift your both arms to shoulder height but parallel to the ground and palms facing
  • Turn your head in the right direction and gaze at the tip of your right middle finger.
  • Breathe out, bend down your right knee and then bring your right-hand side thigh in a parallel
    position to the floor. Hold on to this position as a fierce warrior. Instigate the bravery and
    courage present within.
  • Breathe in and extend your right leg and then come up
  • Breathe out and lower down your hands towards the sides
  • Repeat the whole thing on the other side

Warrior 3 variation

  • Stand straight in the mountain position. Take your left foot about two feet behind. It would help if
    you balanced your weight evenly between both of your feet.
  • While inhaling, bring your palms together above the head and interlock your finger.
  • While breathing out, position your right foot grounded and strong and shift all of your weight to
    your right leg.
  • Lift your left leg and stretch your arms and upper body forward, making them parallel to the
    ground. Hold on to this position and start breathing evenly.
  • Now stretch your arms in the direction of the front wall and your left leg towards the back wall.
    Make a soft effort to keep your hips aligned.
  • Hold on to this position for a few breaths
  • While releasing, breathe in and gradually lower down your left leg to the floor while bringing
    your torso up.
  • Start exhaling and relax your arms towards your sides.

So, this is all about warrior pose and their variations. Practice and reap the benefits.



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