Virabhadrasana (Warrior Pose) – Steps Meaning & Benefits
Lord Shiva, who is known as the Adiyogi or the first yogi in the yogic culture, created the mythological character named “Virabhadra”. Considered to be one of the most graceful poses in yoga, Virabhadrasana (वीरभद्रासन – Virabhadrasana in Hindi), also called Warrior Pose, strengthens the arms, shoulders, thighs and back muscles.
The name Virabhadrasana is derived from 3 Sanskrit words – ‘Vira’ meaning courageous or brave; ‘Bhadra’ meaning good or auspicious or Fortunate, and ‘Asana’ which means Posture. This asana honors the feats of a legendary fierce and courageous warrior.
- Spread a Yoga Mat and stand straight on it with your legs wide apart by a distance of minimum 3-4 feet.
- Turn your right foot out by 90 degrees to face the right side of the mat and left foot in by about 15-20 degrees.
- Lift both arms sideways keeping them in line with your shoulders and parallel to the floor. Allow your palms to face downwards.
- Now as you Breathe out, bend your right knee. For best effects, your right thigh should be parallel to the floor and shin perpendicular to the floor. This will make your right knee and right ankle fall in a straight line.
- Turn your head and look straight right over the right arm.
- As you settle down in the final pose, stretch your arms further.
- Keep your torso erect and straight.
- Gently push your pelvis down and hold the final pose with the determination of a warrior.
- You can breathe normally in this stage.
- For coming out of the pose, first breathing in and come up.
- Then as you Breathe out, bring your hands down from the sides.
- Repeat the same steps on the left side to complete one round.
Warrior Pose (Virabhadrasana) Contraindications
- Avoid Warrior Pose (Veerabhadrasana) if you have high blood pressure or if you have experienced spinal disorders recently or have just recovered from some chronic illness.
- High blood pressure patients should avoid this posture.
- Avoid Virabhadrasana if you had recently suffered from diarrhea.
- If you have knee pain or arthritis either avoid this asana or use some knee support to hold this graceful pose. It is advisable to do this Yoga Pose under the guidance of an expert Yoga Teacher.
- Virabhadrasana relieves the stiffness in the neck, shoulders, and back.
- The Warrior Pose strengthens and tones the arms, legs and lower back.
- This asana can very well be recommended for pregnant women during their 2nd and 3rd trimester.
- Virabhadrasana improves balance in the body.
- The Warrior Pose builds stamina and develops a sense of balance and coordination in you.
- It brings auspiciousness, courage, and peace to the one who practices it regularly.
There are two more variations of Virabhadrasana in practice, but the one written above is easy to perform and at the same time has most of the benefits as offered by other variations.
For other balancing poses in yoga, you can also read –