Warrior Pose

The Posture of the Warrior is one of the best known of Yoga. Learn how their 3 variants, benefits, videos, and muscles are strengthened, as well as the origin of the name.


The Warrior’s Posture, one of the best known of Yoga, is called Virabhadrasana in Sanskrit: Asana means posture, and Virabhadra by the name of the warrior who sent Shiva to kill Daksha to avenge the death of his beloved, according to Hindu mythology.

Virabhadrasana I
The first Posture of the Warrior is with the arms up, raising the sword. It is done like this:

  • Sit on your WideMat, straight, and stretch your back. Performs a breathing cycle 5-10-10 (inspire-hold-eject).
  • Separate your feet about six centimeters or so, raise your arms and stretch them. They have to keep their arms vertical.
  • Take a big step forward with the right leg, leaving the left still, and lean over the right, which will form an angle close to 90 degrees. Check that the knee is above the ankle. The left leg is in tension, and with the right the weight is supported. It is normal not to have the sole of the foot that is left behind on the WideMat, but try to support as much surface as possible.
  • Keep your back straight with your arms raised. 10 seconds like this and returns to the original position.

This is one of the best known Yoga asanas, and it is not especially difficult, so it is usually included in Yoga sessions for beginners.

Virabhadrasana II
The second position of the Warrior is a bit different because the warrior is already in attack position. It is done like this:

  • Stand on your WideMat, with your back straight, breathe deeply and do a breathing cycle 5-10-10 as in Virabhadrasana I.
  • Place your arms in a jar, with your hands on your hips. Breath deeply.
  • Open your legs widely. You have to open them so much that the knees and elbows form a totally vertical line. Think how you have arms. You will notice a little tension in the legs, and you will know that you are doing well. Hold the air.
  • Turn the right foot to point outward and bend the right leg, throwing the body to that side. Meanwhile, you keep your hands on your hips and your back straight. Look at the position of your right knee, which has to be just above the ankle.
  • Now expel the air from your lungs and breathe deeply again.
  • Open your arms and put them in cross, stretched, firm, with fingers extended. Turn your head to the right side, and keep your chin parallel to your WideMat. Perceive the strength that your body makes and that is distributed among its members, controlled thanks to your mind. Hold 10 seconds.
  • Expel the air while you put an end to the asana. It has to be done gradually, slowly and in the reverse order that we have followed to reach the final position of the Warrior II Posture.
  • Repeat the Warrior’s posture changing legs.

Virabhadrasana III
The third type within the Warrior’s Stance represents the moment when Virabhadrasana beheads Daksha. It may seem a bit curious, and not knowing what kind of warrior fight like that. Remember that it’s based on Hindu mythology, and that’s why it’s a bit fantastic.

  • Sit on your WideMat, straight, and stretch your back. Performs a breathing cycle 5-10-10 (inspire-hold-eject). Take a deep breath Start counting to 10 inwardly.
  • Put your upper body forward, keeping your legs as straight as you can. Put your hands on your knees. Hold the air until you reach 10 seconds and expúlsalo. Re-inspire
  • Keep your left foot on the WideMat and take a long step back with the right leg. Lean on the left knee with both hands, and this is just above the ankle. Hold the air.
  • Take off the sole of the WideMat’s right foot, while pushing yourself forward, using your hands on the left knee, which will now be more advanced than the ankle.
  • Push with the hands on the left leg, but higher up, near the hip, on the thighs. The right leg has to become parallel to your WideMat, forming a straight line with the back. Expel the air.
  • Once you are in balance, stop supporting your hands and lift them slowly, until you get to form a line with your back and right leg. Try to endure a breathing cycle 5-10-10.

If doing so costs you a lot, look below in the variants of the Warrior’s Posture, and you’ll find some tricks to make it easier, like helping you from a chair. And if you do not correctly follow the breaths above, do it as you see what is best for you.

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