In my previous tips, I explained how we traditionally start our practice with some Sun salutations to warm up the body and create a mind-body connection. After these, it is common to do a few “flows” with incorporating some standing postures which include the “warriors” asanas. This is the physical part of our practice, where we have to engage a large muscle groups (legs, arms, back…) that will energize our entire body. The “warriors” asanas also help improve our focus and result in a better blood circulation and respiration.
Let’s take a closer look at the main warrior’s postures/Virabhadrasana:
Translation from sanskit:
- Vira = hero
- Bhadra = friend
- Asana = posture
1-Virabhadrasana 1/Warrior 1 Pose
Step-by-step movements:
- Keep your front leg bent, with your thigh parallel to the ground
- Keep your back leg straight with the your down on your mat, at a 45 degrees angle
- Your stand should be wide so you can keep your front knee aligned with your ankle
- Keep your hips facing forward.
- Lift your arms to the sky and alongside your ears, palms facing each other
- Press the outer edge of your back foot to ground yourself through both of your legs
- To go deeper into the pose: have your palms touching, Slightly arch back and look towards your hands (see picture below)
Benefits of Virabhadrasana 1
- Strengthens your shoulders, arms, legs, ankles and back.
- Opens yours hips, chest and lungs.
- Improves your focus, balance and stability.
- Encourages good circulation and respiration.
- Stretches your arms, legs, shoulders, neck, belly, groins and ankles.
- Energizes the entire body.
2- Virabhadrasana 2/Warrior 2 Pose
Step-by-step movements:
- Keep your front leg bent, with your thigh parallel to the ground
- Keep your back leg straight with your foot down on your mat, at a 90 degrees angle.
- Your stand should be wide so you can keep your front knee aligned with your ankle
- Keep your chest facing the side wall
- Look towards your front middle finger
- Keep a long spine, aligned from your pelvis to the crown of your head
- Your arms are parallel to the ground, creating one long line from one hand to the other
- Keep your palms facing down towards your mat
- Relax your shoulders down and away from your ears
- Externally rotate your thighs to open your hips.
- Press the outer edge of your back foot to ground yourself through both of your legs
Benefits of Virabhadrasana 2
- Stretches your hips, groins and shoulders.
- Opens your chest and lungs.
- Energizes tired limbs.
- Stimulates your abdominal organs.
- Develops balance and stability.
- Improves circulation and respiration.
3- Virabhadrasana 3/Warrior 3 Pose
Step-by-step movements:
- Stand on one leg and extend the other leg towards the back of the room
- Bring your torso parallel to the floor, creating one long line from your crown of your head to your back foot
- Keep both of your legs straight
- Level your hips so they are parallel to the ground
- Turn your back toes to face down, helping you to keep your hips levelled
- Keep your neck long, as an extension of your spine
- Look down towards your mat
- Try to create a “T” shape with your body, with your foot aligned with your head
- Keep your hands in a prayer position at the middle of the chest with your elbows in one long line
- Arms variation:
- Keep your arms alongside your body, with your palms facing each other and reaching towards the back of the room (see picture below-bottom one)
- Extend your arms to the front, aligned with your ears and keep your palms facing each other (See picture below-top one)
Benefits of Virabhadrasana 3
- Strengthens the whole back side of the body, including the shoulders, hamstrings, calves, ankles, and back.
- Tones and strengthens the abdominal muscles
- Improves balance, posture, and full-body coordination.
4- Viparita Virabhadrasana/Reverse Warrior
Translation from sanskit:
- Viparita = reverse
- Vira = hero
- Bhadra = friend
- Asana = posture
Step-by-step movements:
- Keep your front leg bent, with your thigh parallel to the ground
- Keep your back leg straight with your foot down on your mat, at a 90 degrees angle.
- Your stand should be wide so you can keep your front knee aligned with your ankle
- Externally rotate your thighs to open your hips and keep them facing the side wall
- From your warrior 2 arm position, lower your back arm down towards your back leg
- Rest gently your back hand onto your back leg
- Bring your front arm over your head and reach towards the back of the room
- Keep the palm of your top hand turned down towards the floor
- Keep both of your arms straight
- Keep your gaze towards your top hand
- Arm variation:
- wrap your bottom arm behind your back and place the palm of your hand on your front inner thigh, creating a bind (see picture below)
Benefits of Viparita Virabhadrasana
- Improves flexibility in your spine, inner thighs, ankles and chest
- Increases blood circulation within your body
- When your practice this pose with the bind variation, it stretches the shoulder of the arm wrapped behind your back
Thanks so much for taking the time to read my blog. I hope this helps with your practice. I hope you have a lovely day.
With love from V.
