Warrior Poses (Virabhadrasana I, II and III)
Virabhadra is the name of a fierce warrior figure in Indian stories, and asana means posture. The three warrior poses are strong standing shapes that build steadiness through the legs.
At a glance
- Sanskrit name
- Virabhadrasana I, II and III
- Pronunciation
- veer-uh-buh-DRAHS-uh-nuh. The Roman numerals are said as one, two and three.
- Family
- Standing
- Practised in
- Yoga for beginners
- In pregnancy
- Adapt
- After birth
- Adapt
The three warriors are the backbone of many standing sequences.
They are also where private lessons for beginners spend a good part of the time, because they teach the stance that every other standing pose builds on.
Reverse Warrior
Reverse Warrior, or Peaceful Warrior, grows out of Warrior II. Keep the front knee bent over the ankle, slide the back hand down the back leg without leaning on it, and sweep the front arm up and back so the side of the waist lengthens. Stay three breaths, then return to Warrior II. From that stance you can tip the other way into Extended Side Angle, with the forearm on the thigh.
How to do Warrior Poses
Warrior I: from Mountain Pose, step your left foot back about a leg's length and turn it out about 45 degrees, heel down. Face your hips toward the front of the mat as much as you can.
Warrior I: bend the right knee over the right ankle, keep the back leg straight and reach both arms up alongside your ears. Stay for five breaths.
Warrior II: from a wide stance, turn the right foot out ninety degrees and the left foot in slightly, with the front heel in line with the back arch. Open the hips and chest to the long edge of the mat.
Warrior II: bend the right knee over the ankle, stretch the arms out at shoulder height, and look past the right fingertips. Stay for five breaths.
Warrior III: from a short lunge with the right foot forward, shift your weight into the right leg and hinge forward, lifting the left leg until the body and the lifted leg make one line parallel to the floor.
Warrior III: keep both hip points facing down, reach the arms forward or rest the hands on the hips, and stay for three to five breaths. Repeat all three on the left side.
My cues
- In all three, the front knee tracks over the second toe. If it drifts inward, I will ask you to widen the stance a little.
- In Warrior II, sink the hips as though you were sitting on a low stool between the legs, and let the arms stay light.
- In Warrior III, press the lifted heel back as strongly as you reach the arms forward, so the body stays long instead of tipping.
Modifications
- Warrior I: shorten the stance, or lift the back heel so the hips can face forward more comfortably.
- Warrior III: rest the hands on a wall, a chair back or two blocks, or keep the toes of the back foot on the floor.
In pregnancy. Adapt. Widen the stance side to side for balance and room for the belly, keep the front knee bend moderate, and use a chair or a wall. Warrior III is safest with the hands on a wall or left out. Check with your OB or midwife first.
After birth. Adapt. After your doctor or midwife clears you, start with shorter stances and hands on the hips. In Warrior III, keep the back toes down or the hands on a chair until your balance and core feel reliable again.
Common mistakes
- Letting the front knee move past the ankle or cave inward, which loads the knee from the side.
- In Warrior I, forcing the hips square while the back foot rolls onto its outer edge. Shorten the stance instead.
Pairs well with
- Triangle PoseTrikonasana
- Tree PoseVrksasana
- Chair PoseUtkatasana