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Warrior Poses in Yoga

  • Author :
  • TATA AIG Team
  • Published on :
  • 23/01/2024
  • 2 min read

Yoga is a traditional practice that includes gentle body exercises, meditation and controlled breathing. Yoga offers various health benefits that contribute to improving the body and mind. Additional benefits include improved circulation and posture, reduced blood pressure, and overall well-being.

There are varied asanas or poses/routines in yoga that cater to specific body parts or specific health conditions. One popular yoga asana is the Virabhadrasana Yoga or the Warrior Pose Yoga.

Virabhadrasana Yoga or Warrior Poses

Virabhadrasana is also commonly known as the warrior pose. It takes its name from Lord Shiva's incarnation, a powerful warrior known as Veerabhadra.

Virabhadrasana consists of three terms - Vira, meaning courageous or vigorous; Badra, meaning good; and asana, meaning posture. This standing pose simultaneously strengthens the shoulders, back, arms, thighs, and muscles.

The Virabhadrasana yoga postures combine five warrior poses from the Indian yoga tradition. This series of standing warrior pose yoga is typically performed in succession. The benefits of Virabhadrasana include stretching and strengthening the body, soul, and mind.

Virabhadrasana Steps: How to Perform a Warrior Pose?

Step 1: Stand straight in Tadasana or the mountain pose and take the right step back. Position your right foot at the back, angled outward at 45 degrees. Place the left foot in front, pointing forward.

Step 2: Bend the front knee directly above the ankle for this step.

Step 3: Lower your shoulders away from the ears and lift your arms above your head while maintaining your hips facing forward. Roll your shoulders down and away from the ears while raising your arms above the head with your hips facing forward.

Step 4: Step the rear left foot forward and return to the mountain pose after five deep breaths. Continue with your opposite leg.

Variations of Warrior Poses

Warrior Pose II

The Warrior Pose II is quite similar to the standard Warrior Pose but is slightly dissimilar in the torso and arms positioning.

Steps to Perform the Warrior Pose II

To perform the Warrior Pose II, follow these detailed steps.

Step 1: Stand in the mountain pose and step back with the right leg. Ensure the front leg points forward and the right foot stays at the back, facing outward with a 45-degree angle.

Step 2: Bend the front leg to sit almost 90 degrees over the ankle.

Step 3: Keep your attention on the front right hand. Extend your arms horizontally to the floor. Ensure that the front right arm faces forward directly above the front right leg. At the same time, position the back left arm to face back directly above the back left leg.

Step 4: Roll back the shoulders and keep them away from your ears.

Step 5: Return the back foot forward to the mountain pose after taking five deep breaths. Repeat the steps with the opposite leg, with the left arm stretched forward.

Benefits of Warrior Pose II

Opens up your chest and lung area

Stretches your groin region, shoulders, and hips

Enhance endurance and focus

Energizes fatigued limbs

Develop balance and stability

Improves blood circulation and breathing

Promotes the activity of abdominal organs

Helps in relieving back pain, particularly for pregnant women in the second trimester

Helps with issues like weak bones, infertility, wrist pain, flat feet, and pain in the lower back and leg

Warrior Pose III

The Warrior Pose III is entirely different from the standard Warrior Pose and Warrior Pose II and is typically defined as a balancing yoga asana.

Steps to Perform the Warrior Pose III

Follow the below-listed steps to perform the Warrior Pose III.

Step 1: Start from the Tadasana and hinge forward at the hips with a straight back. Next, extend your arms forward and raise your right leg behind you.

Step 2: Keep your hips facing the floor in a forward bend. Maintain the position until your outstretched arms and legs parallel the floor.

Step 3: Take five deep breaths and return to the mountain position. Now, continue with the opposite leg.

Benefits of Warrior Pose III

Develops strength in the shoulders, back, legs, and ankle

Boosts your memory and enhances focus

Tones the entire body and helps strengthen the abs

Provides a burst of energy and revitalizes the body

Improves posture

**Reverse Warrior Pose (Crescent Pose or Proud Warrior)

The Reverse Warrior Pose is quite similar to the warrior pose I, but it involves creating a more profound arch in the back.

Steps to Perform the Reverse Warrior Pose

Step 1: Start with the mountain pose and step your right leg back. Ensure the front foot keeps pointing at the front and the back foot stays at a 45 degrees angle towards the outside.

Step 2: Slowly bend the front knee until it lies straight over the ankle.

Step 3: Slide the right hand as far down as it will go on the right thigh. Raise your left arm over your head, palm facing backwards, with the hips pointing forward.

Step 4: Lean your spine backwards, holding your shoulders down and away from the ears.

Step 5: Take five deep breaths in the posture and reverse your left foot to return to the mountain pose. Change the arms when you repeat the posture with the other leg.

Benefits of Reverse Warrior Pose

Helps in stretching your back, arms, and torso

Develops the muscles of your legs, back, and abs

Helps improve balance

Humble Warrior Pose

The Humble Warrior pose is also known as the Devotional Warrior Pose and Bound Warrior Pose. It can be one of the trickiest warrior poses to practice.

Steps to Perform the Humble Warrior Pose

Step 1: Start with the mountain pose by stepping back using your right leg. Ensure the front left foot points forward while the back right foot is at a 45-degree to the exterior.

Step 2: Bend the right knee until it lies straight over the angle.

Step 3: Roll your shoulder backwards and downwards while keeping the hip forward. Make a fist with your hands positioned behind your back.

Step 4: Start bending forward from your waist until your head is inside the knee, and raise your arms as high as possible. Slightly turn your torso away from the front leg.

Step 5: Get back to the mountain position after taking five deep breaths in the posture. Now, repeat the steps with the other leg.

**Benefits of Humble Warrior Pose

Develops strong legs and shoulders

Helps stretch your shoulders

Open up the hip and shoulder muscles

Other Health Benefits of the Warrior Poses

The regular practice of the warrior position in yoga can provide you with a range of common health benefits, including:

Enhances breathing:

Maintaining stability in Warrior Pose I requires extending your arms overhead. This stretching involves a deep stretch of the diaphragm and chest and significantly stretches your arms. These steps put pressure on the muscles supporting the respiratory system's organs.

While practising the Warrior Pose I, mindful, deep, and slow breathing encourages fresh air circulation. The gradual inhalation helps keep the nasal passages unrestricted, reducing allergy signs.

Relaxes, de-stresses, and energizes:

In Warrior Pose I, your shoulders and neck experience a balanced stretch, reducing stiffness. This pose boosts energy levels by reducing body stiffness, giving you a light and revitalized feeling.

Enhances the functioning of organs:

Activation of muscles, particularly the abdominal muscles, improves the performance of the digestive and reproductive systems. This reduces indigestion and issues related to reproduction.

Facilitates therapy and healing:

Diaphragm extension helps improve respiratory organs, which further helps asthma patients. By flexing the hips and engaging the entire leg, you improve the mobility of nerves, especially the sciatic nerve, originating from the spinal base.

The combination of increased strength, stability, and body awareness introduces fresh energy, relieving symptoms associated with insomnia.

Helps balance emotions:**

Practising posture consistently helps eliminate mental chatter, allowing you to focus on your breath and other body parts indulged in the practice.

By deliberately changing focus, a person can better control their thoughts and, in turn, manage their emotions. This can help them deal with tough situations in life more effectively.

Precautions and Contraindications of Warrior Poses

  • Like other yoga postures, Warrior Poses have specific contraindications and precautions that should be observed for a safe practice. Individuals with balance issues or knee, hip, shoulder, or back injuries should avoid attempting this pose. Furthermore, those who have undergone recent surgery in these areas should abstain from practising this position until they obtain clearance from their healthcare providers.

  • If you have high blood pressure, it is advisable to consult with a professional expert before practising this pose. The breath-holding part may pose risks. Therefore, seeking guidance is crucial.

  • While practising the posture, it is incorrect to curve your back. Avoid a 'C' formation with your torso. Instead, draw in your ribs inward and push the tailbone forward.

  • Looking up while staying aware of your body in Warrior Pose I may take some practice. Starting slow is a good idea if you get headaches or struggle with balance.


Once you understand the Virabhadrasana steps and benefits and make it a regular part of your routine, you've embarked on a healthier lifestyle.

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What is the recommended duration for holding a Warrior Pose?

Try to hold the Warrior Pose for about 30 to 60 seconds and gradually increase the duration based on your comfort.

Why is Virabhadrasana popularly known as the Warrior Pose?

Virabhadrasana comprises three words:

Vira, meaning warrior

Badra, meaning auspicious

Asana, meaning to posture

Hence, the Virabhadrasana is also known as the Warrior Pose.

What body parts does Warrior Pose I help?

Warrior Pose I make your legs and buttocks strong and flexible. It works on the front of your hips and stretches your shins. It strengthens your thigh, ankle, and calf in the front leg while stretching the back of your thigh and calf in the back leg.

Is Warrior Pose good for my knees?

If the Warrior Poses are performed with the right alignment, they can help strengthen multiple muscles surrounding the knee, further enhancing knee joint stability, overall posture, and balance.

How does the Warrior Pose help back pain?

Warrior Pose II can help relieve backaches and sciatica.

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