How To Do Virabhadrasana or Warrior Pose?

Let’s see How To Do Virabhadrasana or warrior pose and its variations. Virabhadrasana is an easy common yoga pose with main focus on balancing, positioning, alignment with a full-body experience. In this asana we stretch the whole body, ankles, calves, upper body and arms focusing on center of gravity. Entire body is benefitted with this asana.

How To Do Virabhadrasana or Warrior Pose

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Steps to do Virabhadrasana

  1. Come into Adho Mukha Svanasana (Downward-Facing Dog Pose).
  2. Step your right foot forward, bend your knee 90 degrees keeping the thigh parallel to the floor.
  3. Focus on the left foot and stretch it backward as much as you can with left knee straight.
  4. Try to keep left foot straight and heel on the ground.
  5. You can lift the heel in case you are not able to keep it on the ground.
  6. Focus on balancing, body should not shake left right.
  7. Inhale, raise your hands, arms, with palms facing each other.
  8. If possible look up or you can also look straight.
  9. Stretch the body forward and backward as much as you can to take maximum benefit of this asana.
  10. Breath normally in final position.
  11. Hold for 5–10 breaths.
  12. To release the asana first release your hands and then come back to Downward-Facing Dog
  13. Repeat with the left foot forward and right foot backward.
  14. Do 5-6 rounds.

Different Versions & Variations of Virabhadrasana

Once you have achieved the main standing position of this asana, there are many trending variations you can try even you can make your own version too. These asanas may or may not mention in the Yoga texts. Let’s have a look:

Variation 1

How To Do Virabhadrasana or Warrior Pose

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Steps to do Variation 1

  1. Same main pose of Virbhadrasana.
  2. For variation poses you can change the backward feet stance as comfortable as there is no fix rule for this.
  3. You can also press your back heel into a wall for balance and support.
  4. Just look straight ahead and open arm both sides.
  5. Maintain length in both sides of the neck.
  6. Focus on balancing
  7. Hold for 3-5 breaths, then release.
  8. Repeat on the other side.

Variation 2

Steps to do Variation 2

How To Do Virabhadrasana or Warrior Pose

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  1. Same main pose of Virbhadrasana.
  2. Slowly bend forward and stretch your arms full forward, bring them parallel to the ground.
  3. Now slowly raise the right leg above the ground. Make it parallel to the ground.
  4. Maintain this final pose for as long as you are comfortable.
  5. It is simple one foot will be on the ground and one parallel to the ground.
  6. In the final pose, the entire weight of the body is supported by the left foot.
  7. This is a balancing pose and requires a little practice.
  8. Hold for 3-5 breaths, then release.
  9. Repeat on the other side.

Variation 3

Reverse/Viparita Virabhadrasana or Warrior Pose

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Steps to do Variation 3

  1. Same main pose of Virbhadrasana.
  2. Inhale and up your right hand to the sky.
  3. Slide the left hand on the left backward leg taking the balancing assitance.
  4. Strengthen your legs as much as possible.
  5. Gaze up to the fingertips of your right hand.
  6. Hold for 3-5 breaths, then release.
  7. Repeat on the other side.

Benefits

  1. Stretches chest, lungs, shoulders, neck, belly and groin area.
  2. Good for breast reduction.
  3. Strengthens shoulders, arms, and back muscles.
  4. Excellent to relieve stress and keep the mind calm.
  5. This asana relieves chest pain problems in the lungs, shoulders, neck, back, etc.

Gautam Trehan

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