Virabhadrasana :-

Virabhadrasana :-


Virabhadrasana or Warrior Pose is a group of related lunging asanas in hatha yoga commemorating the exploits of a mythical warrior, Virabhadra.

steps :-

  1. First, start with the Mountain Pose or Tadasana.

Virabhadrasana Yoga Warrior Pose

  1. Now keep your legs around four feet apart from each other.

Virabhadrasana Yoga Warrior Pose

  1. Now raise your arms parallel to the floor and turn your head to the left.

Virabhadrasana Yoga Warrior Pose

  1. Then turn your left foot 90 degrees to the left and bend your left knee. The angle of hips and arms should be same i.e. 180 degrees.

Virabhadrasana Yoga Warrior Pose

  1. Stay in this position for 30 – 60 seconds.

Benefits of Virabhadrasana Yoga :-

This pose improves the digestive system and stimulates abdominal organs.

It helps to boost the stamina.

It is an excellent pose for pregnant women in their second or third trimester. However one must consult a physician before doing this asana.

It relieves back pain.

It improves blood circulation throughout the body.

It develops balance and stability.

It acts as a stress reliever.

It strengthens your shoulder, thighs, legs, arms, and ankles.

It enhances breathing capacity by extending the chest.

It reduces stiffness in your neck and shoulders.

It calms the mind and improves concentration.


Thigh, Human back, Calf, Ankle, Shoulder, Arm .


Thorax, Lung, Inguinal region, Thigh, Calf, Neck, Ankle, Shoulder, Navel .

Pose type:-

Standing .

Precaution :-

Should be practiced on an empty stomach.

A person suffering from high blood pressure should avoid this asana.

Pregnant women should do this asana near a wall so that you can take support if necessary to balance your body.

People suffering from diarrhea should not try this asana.

Avoid this asana if you have recent knee, shoulder or hip injury.

Do not perform this asana if suffering from spinal disorders.

contraindication :-

Injury to the knees or the hips can make this pose difficult:-

While this pose surely improves the strength and flexibility of the hips and the knees, the pressure around this place during the practice of this pose may make the tissues around the hips and the knees tear if one is injured and hence best to avoid this pose.

If one is suffering from Low or High Blood Pressure:-

Understanding the body with the practice of Virabhadrasana I is as essential as gaining flexibility. While the arms are stretched above your head and the gaze is upwards, there is a tendency to tighten the breathing if one is not aware of the body. This tightening of breath or the holding of breath may be against blood pressure patients and hence best to take guidance or avoid the practice of this pose.

Balance plays a great role:-

In Warrior Pose I, looking up while still being aware of the body with feet apart requires practice and hence for someone who has issues related to headaches or balance of the body, should take it slow. One could also practice this with support first or start with looking forward and not upwards, while still understanding the body balance. Using the wall could also be a good option here.

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