WARRIOR POSE 1 — VIRABHADRASANA 1

WARRIOR POSE 1 — VIRABHADRASANA 1

In the great battle of life, the good warrior is ever ready and ever untouched. “Vira” means warrior or strong, and “bhadra” means good. The good warrior sprang from Shiva’s tears, just as each one of us came from the infinite source. The Virabhadrasana stance is one of great strength, firm and grounded into the earth. Standing strong in Virabhadrasana 1, feel the will power, the selfless determination and confidence of the true warrior for goodness.

ASANA GUIDE

WARRIOR POSE 1 — VIRABHADRASANA 1

SANSKRIT

Virabhadrasana
वीरभद्रासन

PRONUNCIATION

Virabhadrasana
वीरभद्रासन

TRANSLATION

Gentle (Bhadra)
Warrior/Hero (Vira)
Pose (Asana)

POSE TYPE

Standing pose

POSE CATEGORY

Standing pose

ORIGIN

Tirumalai Krishnamacharya

PERFORMANCE

STARTING

Standing at the front of the Yoga mat, feet parallel, arms besides the body.

ENTERING

Step back with the left leg approximately 1.5 meters, heels are slightly off set, turning the left foot forward to a 45° angle, while the hips remain squared, facing the front. Bending the right knee until it is vertically above the ankle, and the right shin is perpendicular to the floor.
Raise the arms above the head, stretching upward with both palms pressing against each other.
Keep the eyes open and lift the gaze up toward the hands. Breathe naturally, maintaining a firm and relaxed pose.

FINAL

Not Applicable

VARIATION

Arms parallel with palms separate and facing allows for more space in case of tight shoulders.
Gaze level for balance issues or neck strain.

RELEASING

Draw the arms down and step with the left foot to the front of the Yoga mat, thus closing the legs.

EFFECTS

PHYSIOLOGICAL

– Stretches the chest, lungs, shoulders, neck, belly, groins (psoas).
– Strengthens shoulders, arms, and back.
– Strengthens and stretches the thighs and calves.
– Tones up the ankles and knees.