Importance of Virabhadrasana or Warrior Pose

Virabhadrasana, or warrior pose, is a beautiful, fierce pose, and easy to perform. It is good for the thighs, glutes and posture of the body. It is named after warrior Veerbhadra from the “Shiv Purana”, which is believed as a form of Lord “Shiva.”

There is a great story behind the scenes, but this yoga pose is known for vigorous energy indication. The warrior pose has three types, and there is a small difference between these three poses. Different types of knee problems can be sorted out with the regular practice of Virabhadrasana.

What is Virabhadrasana? 

It defines the yoga warrior position with different methods. The pose can increase the voluntary focus on the whole body. Virabhadrasana is a powerful standing pose in Yoga; it symbolises courage and a fearless position. There are three words in this yoga pose: “Vira” means Hero and “Bhadra” means good or friendly, the third word is “Asana” means pose. There are three types of virabhadrasana with a slight difference in the position:

Virabhadrasana 1

In this pose, Yogi stands with one extended leg and the other at a 90-degree angle. Hands or arms are raised over the head. With an upright chin and neutral look.

Virabhadrasana 2

This is very similar to the first one; the only difference is chest faces sideways, and the arms should be parallel to the floor. 

Virabhadrasana 3

It is a slightly tough pose for the beginners, in comparison to this one first two poses can be performed easily. In this pose body leans forward parallel to the floor, and one leg is extended at 180 degrees to the body (parallel to the floor) to make a balance. In this position practitioner makes the shape of a “T” with one foot on the floor. 

Benefits of Virabhadrasana or Warrior Pose

This pose works on the four limbs of the body, whether they are the upper or hind limbs of the body. There are also some preparatory asanas to perform this pose in an easy way, that as Tadasana, Gomukhasana, Adho Mukha, and Savanasana. The balance in the body with endurance is the main benefit of this pose.

• Strengthens the leg, thighs, arms and shoulders.
• Helps in maintaining command and control over the entire body of a Yogi.
• Enhances the Concentration of the body.
• Opens up the pelvic region and Chest.
• Improves circulation in various body parts, especially limbs.
• It is also known as a graceful and peaceful pose.
• releases stress and anxiety in any person and helps in maintaining mindfulness.

How to Perform the Warrior Pose of Virabhadrasana? 

You have to make your body more flexible for Virabhadrasana 3, for the rest two you can easily make the pose. Don’t try hard in the beginning, especially if you have knee pain or stiffness in the leg. Try to hold a standing position first and then perform preparatory poses like Tadasana and Gomukhasana. Now you can perform Virabhadrasana in the following ways:

Warrior Pose First

• Stand straight on your feet; the distance between your feet should be 3 to 4 feet. You can also start in Tadasana in starting.
• Now, turn your right foot at a 90-degree angle.
• The left should be on a 15-degree angle, on the back side of the body.
• In this position, the Heel of the right foot should be aligned with that of the left.
• Lift your hands and you can join them too.
• During movement of the legs at different angles, inhale deeply and, with the bend, you have to exhale.
• Turn your head in the right position and look straight.
• You can hold this pose for 30 to 40 seconds.

Warrior Pose Second

• Stand in Tadsaan position and make a gap of 3-4 feet between your legs.
• Turn your feet to a 90-degree angle and left to a slightly inward position.
• With your palm down, spread your arms in a sideways shoulder position.
• Keep your knee over the ankle during the hold position.
• Open hips in the facing side position.
• Gaze at your left fingertips.
• Hold for 30 to 40 seconds, and then you can switch sides.

Warrior Pose Third 

• From tadasana pose, step your right leg slightly back, shifting your weight to the left.
• Lean your body forward with your lifting leg in an upright position, and left on the floor.
• Try to balance the position.
• Now extend your arms forward over your head and join in the Namaskara position.
• Balance the same position, upto 4 to 5 breaths and then repeat on the other side.

Read Also:- How to do 12 Asanas of Surya Namaskar

Contraindications of Warrior Pose 

Most of the yogic pose is not allowed in the chronic pain conditions. Recent surgeries, pregnancy conditions are some of the permanent contraindications of most poses. Here are some contraindications of the Warrior pose:

1. In vertigo or low balance conditions, don’t perform virabhadrasana.
2. If any person has stroke or a heart attack in the past, then consult with a doctor before performing the warrior pose.
3. Spinal issues or a displaced disc, don’t perform this pose.
4. In case of knee problems and certain conditions like Rheumatoid arthritis, don’t perform this yogic pose.
5. In case of Hip or pelvic problems, there is a problem in balancing and taking the third virbhadrasana position.

Conclusion 

Virbhadrasana is mentioned as a graceful pose, particularly working on the pelvis and knees. With the regular performance increase concentration of the mind. Every yogic pose should be performed in the presence of an expert. Partham Yoga is a great place to learn and get certifications in Yoga.