Warrior Pose (Virabhadrasana)

Yoga is a worldwide phenomenon in today’s society and the Warrior Pose, also known as the Virabhadrasana in the ancient Sanskrit language, is the most recognizable symbol of this global art form. The Warrior Pose allows you to achieve inner peace as well as physical fitness by building a connection between your spiritual energy and your physical energy. Here is a more comprehensive overview of its benefits.

Benefits of the Warrior Pose

To begin with, it stretches your legs, feet, ankles, hips and shoulders. This helps you to become more flexible. Additionally, it improves your respiratory system by opening your lungs and chest cavity. Moreover, this pose helps you to develop balance and maintain stability. Finally, the Warrior Pose energizes your limbs and relieves any backaches that you may be experiencing. Remember, this yoga pose is simple, easy and highly effective. Therefore, it is suitable for all yoga practitioners including pregnant women who are in their first or second trimester. Here is a systematic guide on how to perform this pose.

Warrior Pose step-by-step

1. To start with, you need to assume the Mountain Pose i.e. the Tadasana. Then, you should separate your feet by four or five feet. Slowly turn your right foot out by ninety degrees. This means that your right heel will be facing the inner arch of your left foot. Turn your chest to the right. In so doing, your chest and your right foot will be facing the same direction. It is important for you to maintain your balance at this point. You can do this by making your thighs and hip a bit firm.
2. Breathe in deeply and lift your hands over your head. Slowly bring your arms to your chest and place them in a prayer position. Exhale slowly and then take a short series of deep breaths.  
3. Raise your hands over your head while still holding them in the prayer position. Make sure that your hands reach upward as much as possible. This should draw your shoulder blades apart.
4. Maintain your posture. Gently inhale and exhale. Bend your knee to a ninety-degree angle. In so doing, your right knee will be over your right ankle. Press your body weight onto your right thigh and then inhale.
5. Exhale slowly while dropping your tailbone downwards. Lean your head backwards and then look at your hands. Stretch upwards using your arms and middle back for support. Take a short series of deep breathes while holding this pose.
6. Take a deep breath and then straighten your legs but do not move them out of position. Lower your hands, place them on your side and then bring your legs together to assume the mountain pose i.e. Tadasana that you began with. Use these very same steps but reverse the positions for the right foot and the left foot.

Congratulations, you’re now able to do the Warrior Pose, one of the standards across many yoga practices. Once you’ve mastered the warrior pose, you’ll be ready to move on to several of its variants.