Instructions, Precautions and Benefits of Warrior Pose – Virabhadrasana

Standing true to its name, the ‘Warrior Pose’ or the ‘Virabhadrasana’, this Yoga Asana is one of the most graceful postures in yoga, which projects only courage, strength, valor, determination and discipline. The word ‘Virabhadrasana’ or also spelled ‘Veerabhadrasana’ is named after the Hindu Divine character Veerabhadra, a fierce incarnation of Lord Shiva. ‘Veera’ in Sanskrit means hero, ‘Bhadra’ means friend, and Asana means posture. The story of the warrior Veerabhadra has a moral that adds value to our life. Thus, it is believed that this posture celebrates the achievements of the mythical warrior. This asana is commonly called the Warrior Pose II.

Warrior Pose - Veerabhadrasana Virabhadrasana

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Being one of the most popular and powerful asanas in Yoga, it is best to practice this yoga posture regularly, early in the morning. Nevertheless, there is no harm if you do it in the evening either. However, it is best to perform this asana with an empty stomach and bowels clean. Practicing Warrior Pose regularly has numerous benefits and here is the list of,

Complete Instructions on How To Do Warrior Pose – Veerabhadrasana/Virabhadrasana

  1. Stand both your legs wide apart at 3-4 feet with both your back and knees straight.
  2. Then, turn your right foot to your right by 90 degrees and left foot in by 15 degrees.
  3. Make sure that the heel of the right foot aligned with the center of the left foot.
  4. Now, facing your palms upwards, raise both the arms sideways till the height of your shoulders.
  5. Make sure that both arms parallel to your Yoga Mat/Floor.
  6. Exhale and bend your right knee until right knee and ankle are perpendicular to the ground/Yoga Mat.
  7. Now, turn your face/head towards the right side.
  8. When you feel comfortable and stable, stretch your arms further and gently push your pelvis down.
  9. Most importantly, relax in the yoga posture along with an attitude of a warrior – calm, disciplined, sincere, confident and committed.
  10. As you go down, keep taking a long deep breath in and out.
  11. With a deep inhalation, come up slowly and steadily.
  12. Exhaling, slowly rest both your hands down from the sides.

This completes you Half Round of Warrior Pose from the Right Side. For The Left Side:

  1. Repeat the exact instructions for the left side. Except,
  2. Instead of your right foot, turn your left foot out by 90 degrees and turn the right foot in by about 15 degrees.
  3. On the seventh instruction, turn your face/head towards the left side, instead of the right side.

Benefits of Warrior Pose – Why Should You Do Virabhadrasana

  • Brings a sense of strength, stability, confidence, and courage.
  • Strengthens and tones the core, upper thighs, triceps, arms, legs, and lower back.
  • Also, tones, stimulate and strengthens the abdominal organs and improves digestion.
  • Stretches the hamstrings, calves, ankles, triceps, and shoulders.
  • Improves the balance in the body.
  • Increases stamina.
  • Good and highly recommended for ones with sedentary or desk-bound jobs.
  • Highly beneficial for those with frozen shoulders or shoulder cramps.
  • Releases stress in the shoulders quickly.
  • Relieves sciatica, flat feet, osteoporosis, infertility, carpal tunnel syndrome, and backache (especially during pregnancy).
  • Improves circulation and respiration.

Precautions for Warrior Pose (Virabhadrasana) – Who Should Not Do the Yoga Asana

  • Avoid this posture if you have high blood pressure.
  • Avoid this posture if you are suffering or had recently suffered from diarrhea.
  • Use some knee support this yoga posture, if you suffer from knee pain or arthritis.
  • In the cases of having spinal disorders recently or recent recovery from a chronic illness consulting your doctor before performing Warrior Pose (Veerabhadrasana).
  • During Pregnancy: Practicing Veerabhadrasana regularly benefits pregnant ladies, especially in their second and third trimester. During when it is suggested to practice the asana standing close to a wall to support yourself if required.  Also, it is better to consult your doctor before doing this yoga posture, as not all pregnancy cases are similar.

In Conclusion

The Virabhadrasana requires a whole lot of flexibility in the upper body, hips along with both strength and stability. The Warrior Pose balances both the Sthira – steadiness and Sukha – ease of the body. This asana involves the whole body and also makes us aware of the organs that are out of sight. In this asana, keeping the back arm lifted and the back foot grounded stimulates the awareness. No wonder, having such high benefits, the Warrior Pose is one of the most powerful as well as popular asanas practiced by Yogis all around the world.

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