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VIRABHADRASANA I, II, III (Warrior Poses I, II, III)

VIRABHADRASANA I (WARRIOR I):

This first variant helps stimulate and energize the body as well as strengthen your legs. The chest opening and arm position can help improve breathing and invigorate the body.

Steps:

  • Begin in a standing position at the front of your mat, feet hip-width apart, and arms at your sides in Tadasana (Mountain Pose).
  • Step your left foot back about 3-4 feet, keeping your right foot pointing forward and your left foot at a 45-degree angle.
  • Bend your right knee, keeping it directly over your ankle, and lower your left heel to the ground, keeping the leg straight.
  • Inhale as you raise your arms overhead, palms facing each other, and gaze up toward your hands.
  • Hold the pose for 30 seconds to 1 minute, breathing deeply.
  • Repeat on the other side, stepping your right foot back and bending your left knee.

VIRABHADRASANA II (WARRIOR II):

This asana helps improve circulation, stimulate the body, strengthen legs, and open the hips. The chest opening and arm position can help you improve posture and reduce feelings of heaviness.

Steps:

  • From Warrior I, open your hips and shoulders to the left, extending your arms out to the sides at shoulder height, palms facing down.
  • Align your right heel with the arch of your left foot, ensuring your right knee is still bent over your right ankle.
  • Keep your gaze over your right fingertips, lengthening through your arms and torso.
  • Ground down through the outer edge of left foot and keep your left leg strong
  • Hold the pose for 5-10 breaths, maintaining a strong foundation and steady breath.
  • To release, inhale as you straighten your right leg and lower your arms, returning to Tadasana.
Woman practising Warrior II (Virabhadrasana II) during a Yoga and meditation retreat in Kerala at Kairali – The Ayurvedic Healing Village.

VIRABHADRASANA III (WARRIOR III)

This variant helps build strength and improve balance. It stimulates the core muscles and energizes the body, helping counteract Kapha’s heaviness and sluggishness. The balancing aspect of the pose can help improve focus and concentration.

Steps:

  • Begin in a standing position at the front of your mat, feet hip-width apart, and arms at your sides in Tadasana (Mountain Pose).
  • Shift your weight onto your right foot and lift your left foot off the mat, balancing on your right leg.
  • Extend your left leg back behind you, parallel to the floor, and extend your arms forward, parallel to the floor, palms facing each other.
  • Look down at the mat to help maintain balance.
  • Hold the pose for 30 seconds to 1 minute, breathing deeply.
  • Repeat on the other side, balancing on your left leg and extending your right leg back.