Virabhadrasana I (Warrior Pose I)

Posted On September 16, 2020

Virabhadrasana is a standing yoga asana. This yoga asana is named after the fierce warrior who is an incarnation of Lord Shiva, Virabhadra and in English, this pose is named as Warrior Pose.

Virabhadrasana I (Warrior Pose I)

This powerful yoga asana provides strength to your arms, shoulders, thighs, and back muscles. Also, it helps to improve the stability of your body. If you practice this asana regularly, it may help in the case of flat foot.

However, Virabhadrasana is not for everyone, High blood pressure and heart patients should avoid this asana.

Benefits of Virabhadrasana I (Warrior Pose I)

  • This yoga asana strengthens your arms, shoulders, back, ankles, and legs.
  • It helps to open your hips and expand the capacity of your lungs.
  • Improves the stability of your body due to which you feel more balance and focus.
  • Help you to get rid of stiffness of the back, neck, and shoulder.
  • Stretches your chest muscles, arms, shoulders, neck, groins, abdomen, groins, calves, and ankles.
  • Beneficial in case of flat foot.
  • It provides a calm and relaxing sensation to the muscles of your body.

Steps of Virabhadrasana (Warrior Pose I)

  • First, you have to stand straight (or mountain pose) and then move your right leg towards the right. Keep at least 3-4 feet distance between your legs.
  • Now, turn your left foot outward by 90 degrees and right foot inward by 15 degrees. (Balance yourself properly in this position).
  • Then, turn your upper body to the left side. (upper body=your torso and head).
  • Breathe in and raise your both arms above your head. Make sure that your arms are perpendicular to the ground and the palms of your both hand facing each other.
  • Breathing out slowly and at the same time bend your left knee. Keep your left knee and left ankle in a straight line and left thigh parallel to the ground.
  • Now, gently push your pelvis down to settle down in Virabhadrasana.
  • Hold this yoga posture for 20-30 seconds, then gradually, increase the duration. 
  • Keep breathing normally and smile like a happy smiling warrior. 
  • To come back into the initial position, breathing in and straighten the knee, bring your arms down.
  • Then Breathe out and come back into normal position (or mountain pose).
  • Repeat this yoga asana with another leg.

Note: Focus on your breath and body during practice. Don’t think too much. Relax your mind.


There are two types of variation in Virabhadrasana:

1)Virabhadrasana II

2)Virabhadrasana III


These following points of caution you should keep in mind before you perform this asana.

  • High blood pressure and heart patients should avoid this asana.
  • Don’t perform this asana if have a recent or chronic injury to the shoulders, back, hips, or knees.
  • Perform each and every step gently and carefully. Don’t rush otherwise you could hurt yourself. So be careful.
  • You should keep your head in a neutral position if you are suffering from neck problems. Don’t look up at the hands.
  •  If you have experienced spinal disorders recently or just recovered from a chronic illness then consult your doctor before performing this Virabhadrasana.
  • Pregnant women can perform this yoga asana. However, you should consult your doctor before doing this yoga posture
  • Keep 3-4 hours gap between your meal and practice.
  • It will be best if you practice yoga under the guidance of an expert.

Also Read:

How to do Sucirandhrasana (Eye of the Needle Pose) and its benefits
How to do Markatasana (The Monkey Pose) and Its benefits
How to do Bitilasana (Cow Pose) and Its benefits

Written by HealthE-gyan

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