Virabhadrasana (Warrior Pose) Steps, Variations And Benefits

Meaning of Virabhadrasana

  • Virabhadrasana is a Sanskrit word and pronounced as “veer-ah-bah-DRAHS-anna”.
  • Virabhadra is derived from the name of a fierce mythical warrior.
  • वीरभद्रासन is a modern yoga, hasn’t found place in Hatha Yoga tradition.
  • The yoga pose has many variations.
  • Here, we will discuss about its simple steps & technique, variations, benefits, precautions and contraindications.

How to Do Virabhadrasana- Warrior pose procedure

  • Stand in Tadasana.
  • Raise both arms above the head and join the palms or interlock the fingers.
  • Inhale; make a gap of 4 to 4½ feet between the legs.
  • Exhale; turn to the right and make the right foot 90 degrees so that the right knee and the right thigh are parallel to the floor.
  • Make sure that the soles are perpendicular to each other.
  • Now stretch yourself upwards, make your head little bit backwards and feel the stretching from toes to head.
  • Hold the pose as long as you can maintain.
  • Do the same procedure with another side.
  • This is the one round. Do 2- 3 rounds.

    Virabhadrasana (Warrior Pose) Steps, Variations And Benefits

Virabhadrasana variation II

  • Stand in Tadasana
  • Take a deep inhalation, and with a jump spread the legs apart sideways 4 to 4½ feet.
  • Raise the arms sideways in line with the shoulders, palms facing down.
  • Exhale; turn to the right and make the right foot 90 degrees so that the right knee and the right thigh are parallel to the floor.
  • Stretch the hamstring muscles of the left leg.
  • The bent knee should not extend beyond the ankle, but should be in line with the heel.
  • Stretch out the hands sideways, as though two persons are pulling you from opposite ends.
  • Turn the face to the right and try to see the right palm.
  • Give an adequate stretching to muscles of the left leg. The back of the legs, the dorsal region and the hips should be in one line.
  • Stay in the position as long as one can maintain.
  • Inhale and come to the original position slowly.

Virabhadrasana variation III

  • Here the procedure is same as mentioned above.
  • However, one leg is raised up from the ground, make a 90 degree angle.
  • The leg is adjusted in such a way that the arms, the body and the raised leg form a straight line.
  • The same procedure is repeated with another leg.


Precautions and contraindications

  • It shouldn’t be tried by those people who are having weak heart.
  • One shouldn’t maintain the pose for a longer period of time.
  • High blood pressure patients should avoid this posture.
  • In case of knee issue, better to skip the practice of it.


Virabhadrasana weight loss benefits

  1. Warrior pose is one of the best yoga poses to be practiced who desires weight loss. It is a strenuous exercise and gives suitable stretching from toes to head. Doing it on regular basis and maintain for certain period of time, helps to shedding excessive fats from the body.
  2. The chest is fully expanded thus facilitates deep breathing and effective in the prevention as well as management of asthma.
  3. It relieves stiffness in shoulders and back.
  4. It tones up the ankles and knees and cures stiffness of the neck.
  5. It is an effective yoga pose to reduce fat round the hips.
  6. The leg muscles become stronger and relieve cramp in the calf and thigh muscles.
  7. Helps to tone up the abdominal organs.
  8. Practicing this pose, makes one prepares for practicing of the advanced poses in forward bending.


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