Home 9 Yoga Poses 9 Warrior Posture pose 1 (Virabhadrasana 1)

Warrior Posture pose 1 (Virabhadrasana 1)

The Story Behind the Name:

Virabhadrasana 1 – Warrior Pose 1 (veer-uh-buh-DRAHS-uh-nuh) — The name is from the Sanskrit Virabhadrāsana and is a standing yoga pose. It is named after a mythological Hindu warrior, Virabhadra.

Virabhadra was fierce and powerful and he was an incarnation of the god Shiva, with a thousand arms and hair and eyes of fire. This build focus, power, and stability, and it is warrior pose.

The warrior’s name is in turn from the Sanskrit Vira “hero” and Bhadra “friend”.

Virabhadrasana are the poses that explain the Warriors action.  In Warrior I, the Virabhadra arrives at the sacrifice with two swords in his hands. In Warrior II he sights his target. And in Warrior III, he finds his opponent and decapitates him with his sword.

Difficulty Level: 

  • Beginner

Drishti point: 

  • Hands

Technical details and how to start:

  • From Samastitihi step your left foot back, toes pointing out, heel in. Feel stable and grounded through the feet. 
  • Square your hips with the front edge of the mat by cutting right hip back a bit and the left hip forward.
  • Bend your right knee with right knee above your right ankle.
  • Draw your lower abdomen gently in and up, lengthen your spine and soften the base of your neck.
  • Take your arms all over your head, opening the chest.
  • If you can look up.
  • Shoulders down.
  • Stay in this pose for 5 breaths.
  • To come out of the pose, inhale and press through your back heel, straighten the front leg.
  • Exhale and lower your arms. Step your back foot forwards coming back to Samastitihi.
  • Do the same on the other side.

Health Benefits: 

  • Stretches the chest and lungs, shoulders and neck, belly, groin.
  • Strengthens the shoulders and arms, and the muscles of the back.
  • Strengthens and stretches the thighs, legs, calves, and ankles.
  • Opens yours hips, chest, and lungs.
  • Improves focus, balance, and stability.
  • Energises the entire body.

Beginner’s tips

  • Place your hands on your hips to check they are squared to the front of your mat.
  • Keep your weight even across of both feet.

Safety Precautions

  • Avoid practicing the full version of the pose if you are experiencing high blood pressure or heart problems.
  • Avoid lifting the head if you have neck injuries – do not look up at the hands.
  • If you have any medical concerns, talk with your doctor before practicing yoga.

Please Note:

People who decide to start practising Yoga and who are suffering from any cardiac problem, asthma, back pain, high blood pressure, neck, shoulder or spine injury or any other health related issue, should consult a doctor before starting any yogic activities and eliminate the positions that are not suitable for their particular case. Also, some particular asanas such as inversion asanas are not recommended for female practitioners who are menstruating.

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