Pronunciation: Vee-rah-bhah-drah-suh-nuh
Meaning: Vira = Hero, Bhadra = Friend, Asana = Pose
Pose Type: Standing
Level: Intermediate

Virabhadrasana, or Warrior Pose, is a standing yoga pose named after the Hindu warrior Virabhadra. This challenging pose requires strength, balance, and flexibility.

Instructions

Stand with your feet together and arms resting by your sides.

1. Step 1: Inhale, jump to bring your legs apart, and raise your arms overhead in the Namaste position.
2. Step 2: Turn your left foot 90 degrees outward and your right foot slightly inward.
3. Step 3: Exhale, bend your left leg at the knee until your thigh and calf form a right angle, with your left thigh parallel to the floor. Ensure the bent knee does not extend past the ankle and that the big toe remains visible. Arch your back, drop your head back, and gaze up toward your hands in Namaste. Hold for a few seconds.
4. Step 4: Inhale and straighten your left knee.
5. Step 5: Hold your breath, turn your right foot 90 degrees outward and your left foot slightly inward.
6. Step 6: Exhale, bend your right leg at the knee until your thigh and calf form a right angle, with your right thigh parallel to the floor. Arch your back, drop your head back, and look up at your hands in Namaste. Hold for a few seconds.
7. Step 7: Inhale straighten your right knee and leg.
8. Step 8: Exhale and jump to bring your feet together, returning to the starting position.

Repeat this process 2 to 3 more times as needed.

Benefits of Virabhadrasana (Warrior Pose)

1. Strengthens the back muscles, glutes, and hamstrings
2. Improves balance and stability
3. Tones the arms, legs, and lower back
4. Beneficial for frozen shoulders
5. Opens the hips, chest, and lungs.
6. Enhances focus, balance, and stability
7. Encourages good circulation and respiration
8. It energizes the entire body.