Yoga Warrior Pose

Master the Art of Strength and Serenity with the Yoga Warrior Pose

Welcome to the world of the Warrior Poses, where each warrior pose teaches the practitioner new insights into their yoga practice. Today, we’re diving deep into one of the most iconic and empowering sets of poses in the yoga postural practice: the Warrior Poses, or Virabhadrasana. These poses are not just physical exercises; they are a testament to the resilience of the human spirit, embodying the warrior within each of us.

What is the Warrior Poses (Virabhadrasana)?

The Warrior Pose, or Virabhadrasana, is named after a fierce warrior, Virabhadra, an incarnation of Lord Shiva in Hindu mythology. This series of poses celebrates the spirit of resilience, strength, and courage. It’s a powerful stance that builds focus, power, and stability.

Warrior Pose (Virabhadrasana)

Sanskrit: Virabhadrasana

Pronunciation: veer-ah-bah-DRAHS-uh-nuh

Meaning of Virabhadrasana: “Vera” means hero. Bhadra means Lord Shiva’s incarnation

English: Warrior Pose

Preparatory Poses to Help Prepare the Body for the Warrior Pose

Before you embark on your warrior journey, warming up with these preparatory poses will help your body get ready:.

  • Mountain Pose (Tadasana): Establishes foundational balance and alignment.
  • Downward-Facing Dog (Adho Mukha Svanasana): Stretches and strengthens the whole body, preparing it for the demands of the Warrior Poses.
  • Triangle Pose (Trikonasana): Opens the hips and shoulders, useful areas of the body to open for the Warrior pose series.

What are the different Yoga Warrior Pose?

The Yoga Warrior Poses are all about making you feel strong and steady, just like a warrior. The Warrior Pose series comprises of three main variations: Warrior I (Virabhadrasana I), Warrior II (Virabhadrasana II), and Warrior III (Virabhadrasana III).

Each variation engages the body in different ways, promoting strength, flexibility, and balance. Whether you’re new to yoga or have been practicing for a while, the Warrior Poses are a great way to challenge yourself, develop a sense of feeling grounded and build strength and endurance through the body.

Let’s dive in and discover the different Warrior Poses and how they can add strength and confidence to your yoga practice.

Warrior Pose 1 (Virabhadrasana I)

This pose is a powerful stance that creates a great stretch for the hip flexors of the rear hip and leg. Warrior 1 helps to ground the individual by starting with the feet. By starting here at the foundation of the posture, this offers the practitioner an opportunity to ground with the earth. This, in turn, can help support mental clarity and calmness for the practitioner.

Warrior Pose 1 (Virabhadrasana I)

Warrior Pose 1 (Virabhadrasana I)

Steps and Tips:

  1. Begin in Mountain Pose, Widen your feet to hip-width distance, and step back with your right leg.
  2. Keep the width of your feet to hip-width distance and turn the rear foot (right) toes at about a 30-degree angle.
  3. Turn your pelvis towards the front foot. Find an alignment of your pelvis that feels spacious in your hips and is not forced.
  4. Bend into your front knee until you feel activation in your thigh muscles.
  5. Spread the toes on both the front and back feet.

Benefits of Warrior 1:

It builds power, and stability; strengthens the legs and arms; and brings a sense of calmness to the fluctuations of the mind.

Warrior Pose 2 (Virabhadrasana II)

This pose emphasizes stamina and concentration, with a soothing stretch through the hips. Warrior 2 is a powerful posture that demands strength and endurance through the legs.

Yoga Warrior Pose

Yoga Warrior Pose 2

Steps and Tips:

  1. Start from Tadasana (Mountain Pose) with feet hip-width apart.
  2. Step your right leg back. Turn the heel in and the right toes away from your body. Align the outer edge of the rear foot parallel to the back edge of the mat.
  3. Bend into the front knee. Heel-toe the front foot either in or out, seeking to find a place for the foot that feels spacious in your hips.
  4. Spread the toes on the front foot. Push down through the mound of the big toe and the outer edge of the heel. Notice how this action creates energy from your foot and can be felt traveling up your leg into your front hip. Spread the toes in the rear foot, pressing down through the mound of the big toe and outer edge of the foot until you can feel the inner (medial) arch of your foot ‘wake up’ and your rear glute muscles contract.
  5. Extend your arms out to the sides, parallel to the ground, palms down, gazing over your front (left) hand.
  6. Breathe calmly, keeping awareness at the feet and up through the body.
  7. Option to lengthen the stance for a more challenging variation.

Benefits of Warrior 2:

Increases stamina/endurance, strengthens legs, arms, and back; enhances concentration; opens the chest and shoulders.

Warrior Pose 3 (Virabhadrasana III)

This pose is a test of balance, concentration, and strength all in one package. The integration of the body into a dynamic line from the fingertips to the rear foot. This posture differs from that of Warrior 1 & 2 as the practitioner is required to balance on one leg. This, of course, comes with its benefits as well as an increased level of difficulty.

Warrior Pose 3 (Virabhadrasana III)

Warrior Pose 3 (Virabhadrasana III)

Steps and Tips:

  1. Pick a place to focus your attention/gaze on. Apply an unwavering concentrated focus at this fixed point (this is known as ‘drishti’ – focused intention)
  2. Keeping a slight bend in the front leg, and pressing down through the ball of the big toe, slowly start to shift your weight into the front leg.
  3. Begin to slowly lift your rear foot off the floor continuing to keep your focus on the drishti.
  4. Continue to keep lifting the rear leg and lowering the chest downwards towards the floor. Until you feel as if the body is in a horizontal line.
  5. Reach your arms alongside the ears and imagine you are trying to elongate your fingertips away from the toes in the rear foot.
  6. Maintain the posture for 5 breaths and mindfully return to Warrior 1 or step to the top of the mat for Tadasana once complete.

Benefits of Warrior 3:

Strengthens and tones the ankles and legs; improves balance and posture; and enhances concentration.

Modifications and Variations for Yoga Warrior Pose

  • Using Props: Blocks can be used for support in Warrior I and II to maintain balance.

  • Downward-Facing Dog: Can serve as a transitional pose or a restful counterpose.

  • Humble Warrior Pose (Baddha Virabhadrasana): Adds a forward bend, intensifying the stretch.

  • Peaceful Warrior Pose: A gentle backbend that opens the chest and shoulders, offering a counterstretch to the Warrior series.

Benefits of Practicing Yoga Warrior Pose

Practicing the warrior poses is not just about physical strength; it’s a holistic approach to developing mental and emotional resilience. These poses teach us to stand our ground, face challenges head-on, and cultivate inner strength and peace. Here are some other benefits:

  • Strengthens the shoulders, arms, legs, ankles, and back

  • Increases the mobility of the hips

  • Challenges the practitioner to sit with discomfort

  • Improves focus, balance, and stability

  • Increases stamina and endurance

  • Stimulates abdominal organs and digestion

  • Enhances confidence and courage

Common Mistakes to Avoid while Practising Yoga Warrior Pose

  • Overextending the knee beyond the ankle

  • Losing the alignment of the hips and shoulders

  • Forgetting to breathe deeply and steadily

Avoid Practicing Virabhadrasana If You Suffer From

  • High blood pressure

  • Back, shoulders, knees, or hips recently or over time injured

Practice Tips for Beginners

  • Start slow and focus on alignment before depth.

  • Use props like blocks or a wall for balance and support.

  • Recognize and respect your body’s limitations.

Final Thought

Whether you’re taking your first steps into the world of yoga or you’re an experienced practitioner seeking to deepen your skills, our online classes provide tailored instruction for mastering yoga warrior poses. Connect with Dav Jones Yoga on the Patreon channel or have a look at the DJY Mentorship programs. Learn how we can support your journey toward achieving strength, balance, and focus through this powerful stance.


Yes, these poses can be a beneficial part of your daily practice, helping to build strength and flexibility.

Beginners might start with 20-30 seconds, while more experienced practitioners can aim for up to a minute or more, depending on comfort and ability.

Yes, you can use a chair or wall for support, or keep your back foot lightly touching the ground to maintain balance.

While Warrior Poses alone are not a quick solution for weight loss, they can be part of a balanced yoga practice that supports weight management by building muscle, enhancing metabolism, and reducing stress.

Warrior 1 focuses on forward hip alignment and upward arm reach. Warrior 2 opens the hips and chest to the side with arms extended out.

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