Virbhadrasana – Warrior Pose


Introduction to Virbhadrasana

Virbhadrasana (pronunciation: Veer-bhad-ra-s-uh-nah), as the name suggests is named after a fierce warrior by the name Veerbhadra. According to mythology, Lord Shiva created Veerbhadra to avenge the death of his first wife Sati at the ceremony of his father-in-law Daksh Prajapati.

It is an intensive full body workout asana and has two variations.

Scientific Way to Perform Virbhadrasana

  1. Stand straight on mat and split your legs with 3 to 4 cm gap in between.
  2. Turn your left feet at 90 degrees outside towards left.
  3. Bend your knees a little and raise your arms up and fold your palms together.
  4. Hold the pose for 5 to 10 seconds.
  5. Release and lower your hands, lift your knee and bring your feet towards the other feet and stand straight.
  6. The other variation requires you to perform first to steps.
  7. Bend your knee and your pose should look like a tensile rocket.
  8. Lift your hands and spread out in opposite directions parallel to the floor.
  9. Hold for 5 to 10 seconds.
  10. Relax as mentioned in step 5.
  11. The third variation also starts with step 1 and 2.
  12. Outstretch your hands in the direction of your feet and fold palms.
  13. Lift your right feet up in the opposite direction of the hands. Hold them in the same plane.
  14. Hold for 5 to 10 seconds.
  15. Relax as mentioned in step 5.

Precautions to take while performing Virbhadrasana

  1. This is a core intensive asana and should not be rushed
  2. The gap between legs should not be more than 4 cm.
  3. You should have control and balance over your body, focus and concentration.
  4. Do not over do this asana if you are a beginner or ill.

Who can and can’t perform Virbhadrasana

  1. Everyone able bodied and fit person can perform this asana.
  2. People with heart ailments, hypertension, blood pressure, insomnia, migraine and vertigo should not perform this asana.
  3. Pregnant women and small children should do this under expert supervision.
  4. People with temporary ailments and illnesses of back and lungs to perform this under medical and expert supervision.

Variations in Virbhadrasana

There are two variations in this asana. The steps are already mentioned earlier in the blog.

  1. Virbhadrasana 2
  2. Virbhadrasana 3



Health Benefits of Virbhadrasana

Each of the three variations has their own benefits.

  1. It strengthens and tones your lower back, legs and arms, and the legs.
  2. It Strengthens your Thighs, Ankles, Calves, Shoulders, Arms and Back.
  3. It stretches your Navel, Ankles, and thighs, Groin, Lungs, Thorax, Calves, Shoulders and Neck.
  4. It increases the stamina of the body.
  5. It is likewise an incredible asana for those who are in sedentary jobs.
  6. Useful for digestive system and spinal.
  7. This asana backs off solidified shoulders.
  8. It additionally discharges stress from the shoulders very quickly.
  9. It relaxes the mind and the body.
  10. It spread the thought of strength, peace, elegance and a feeling of auspiciousness.
  11. This Pose stretches and strengthens your legs and ankles.
  12. It helps to stretch the chest, lungs, shoulders and groins.
  13. It helps to improves the digestive system and provoke the abdominal organs.
  14. It helps to boost the stamina.
  15. Relieves in any kind of backaches.
  16. Good exercise for pregnant women. (Pregnant women who are in their second and third trimesters. But they must have consulted with a doctor and concern yoga expert before doing this pose).
  17. It is beneficial in the problems of osteoporosis, flat feet, carpal tunnel syndrome, infertility and sciatica.
  18. This pose spreads courage, peace, calmness and auspiciousness to the mind and body also. It is an extremely comfortable pose to do.
  19. It stretches the muscles of the thighs and hamstrings.
  20. It strengthens back muscles, legs, shoulders and arms.
  21. It stimulates the abdominal organs and improves your digestion.
  22. It tones and relaxes your whole body.
  23. It strengthens the abdominal muscles, spinal and pelvic.


This asana is good for the new lifestyle. It promotes mental health.

Let us know what benefits you derived from this asana.

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