Virabhadrasana steps, benefits and precautions


Warrior 1 pose (Virabhadrasana)

The warrior 1 pose is beginners yogasana. It’s an standing pose named after a mythological hindu warrior. Virbhadra. Warrior 1 ┬ápose transforms the intensity of the deity into a pose that builds focus, stability and power. The preparatory poses for warrior 1 pose are such as mountain pose (tadasana). Tree pose (vrakshasana) . The downward dog pose (adho mukh svanasan). The chair pose (utkatasana).


  • Stand straight in mountain pose (tadasana). exhale and step or lightly jump out your feet around 3 1/2 or 4 feet apart from each other.
  • Now turn your right foot 90 degrees to your right and left foot 45 to 60 degrees to the right. Align your right heel to the center of your left foot.
  • Now rotate your torso towards your right, along with your hands at your sides.
  • Press your weight through your left heel. Then, Exhale and bend your right knee over your right ankle.
  • Your shin should be perpendicular to the floor. Lift through the arches of your feet,while rooting down through the ankles.
  • Inhale and raise your hands up. Broaden across your belly, lengthen the sides of your waist, and lift through your chest. Keep your arms and fingers active.
  • You can keep your arms parallel or press press palm together. Arch your upper torso back slightly.
  • Gently tilt your head back and gaze up at your thumbs. Your shoulders should be dropped away from your ears.
  • Press down through the outer edge of your back foot. Keep your back leg straight.
  • Hold the pose for 10-15 seconds in the beginning.
  • To release the pose, press your weight through your left heel and straighten your right leg. Lower your arms. Turn towards front, reversing the position of your feet.
  • Repeat the same on another side.


  • Warrior 1 pose strengthens the thighs, ankles and back.
  • This is powerful standing pose that develops coordination, stamina and balance.
  • It tones the abdomen, ankles and arches of the feet.
  • This pose also stretches chest and lungs, improving breathing capacity.
  • This pose can be therapeutic in sciatica.
  • It warms up all the body muscles, which increase circulation.
  • This pose creates deeper concentration. Your mind becomes focused, calm and clear.

Contradiction /Precautions:-

  • Those who has high blood pressure problem or heart problem should not try the full version of pose.
  • Those who has neck injury should keep their head in neutral position,rather than tilting up. Do not look up at the hands.
  • Those who has shoulder injury should keep their arms parallel. Don’t press your palm together.

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