The Excellent Benefits of Virabhadrasana (Warrior Pose)

Many of you may have come across the irresistible pictures of warrior yoga series or may have caught a glimpse of people performing this stunning posture every now and then. Excited much to learn in depth about the secrets of the Virabhadrasana (Warrior Pose)?

Virabhadrasana is an invigorating posture that powerfully increases the range of motion of all the important muscles in the body of a practitioner. The alignment of the body in the warrior pose encourages the vital muscles to work in synergy opening the hips, strengthening the legs, and increasing the mental focus of the performers.


The spine of an individual is in a slight backbend position that stretches the front torso and extensors of the spine. One leg is straight that lengthens the hips flexors and the bent leg works on the quadriceps.  In whole, the practice of warrior pose with right technique greatly rewards the human anatomy in inescapable ways allowing them to soar as a mighty warrior in life.

A step-wise guide to practicing the Virabhadrasana I with insight into precautions and modifications of the pose.

1. Start the pose in a mountain stance (Tadasana).

2. Bring the arms up alongside the ears. Deepen the pose by joining the hands together or keeping them parallel to the ground.

3. Exhale, bend the right knee, project the thigh out so that the shin and thigh make a 90-degree angle. Extend the left leg behind as far as possible and pivot the left foot inside.

4. Gaze at the thumbs or in a front direction.

5. Hold the pose for 10-15 breaths.

6. Repeat the posture on the other side for equal time duration.


  • To relieve the shoulders and neck, practice the pose with hands on the hips.
  • If facing difficulty in keeping the heel on the ground one can rest it on a yoga block.
  • Students with neck problems should not look up at their hands.


  • High Blood Pressure
  • Heart Problems

Here are seven excellent benefits of Warrior Pose:

1. Stretches the lungs: An individual can effectively increase their lung capacity and function through the practice of Warrior Pose I. The Virabhadrasana in sync with the diaphragm breathing stretches the lung muscles and promotes abdominal awareness of the muscles. Increased lung capacity improves blood and oxygen flow enabling the body to function at a higher level.

2. Strengthens the shoulders, arms, and back muscles: Warrior pose is the best exercise to strengthen the upper body. The pose extensively works on the muscles of the shoulders, arms, and back. Strong back creates good posture and strength in the shoulders and arms thereby assisting in lifting and having a solid grip.

3. Protects the Thighs and Ankles: The thighs, knees, and ankles are the most vulnerable areas to injury during sports, explosive movements, etc. Work on these weak body parts with Virabhadrasana. The pose strengthens the thighs and ankles reducing the risk of sustaining an injury and maximizing the athletic performance.

4. Loosens the Hips: The bent right leg in a warrior pose works strongly with the hip flexors whereas the stretched leg opens the front left hip. In this way, the Warrior Pose helps in stretching and opening of the posterior allowing the practitioners to release the emotional baggage and setting themselves free as a lively spirit.

5. Better Circulation and Respiration: The Warrior I yoga pose aids in better circulation and respiration both. Enhanced circulation is vital for keeping the internal system in the best of shape whereas good respiration is important for maintaining the functions of the cells and energy levels of the body.

6. Invigorates the Body: The warrior pose rewards the practitioners with the goodness of increased circulation, respiration, and strength that contributes towards greater energy levels in the individuals.  When a person feels vitalized, they experience higher levels of optimism.

7. Enhances the sense of Balance: The warrior pose improves the sense of balance in the practitioners. A higher sense of balance is important for preventing falls, gaining stability, and maintaining a good spatial orientation.

Learn the basics of the warrior pose in order to witness the health benefits of Virabhadrasana.

The Excellent Benefits of Virabhadrasana (Warrior Pose)