Vira = Hero, Bhadra = Friend, Asana = Pose or Posture, Virabhadra = One of Shiva’s hero warriors

It is a standing yoga pose that is said to be named after the Hindu warrior Virabhadra. It is a challenging pose that requires strength, balance, and flexibility.

Steps

Stand in Samasthiti Asana (Mountain Pose) with your feet together and your arms relaxed at your sides. Take a deep breath two times.

There are a total of 8 steps in this posture which is the equivalent of doing Virabhadrasana (Warrior Pose) one time

Step One: Inhale, jump and bring your legs apart like this, raise the arms above the head at the Namaste pose.

Step Two Turn your left foot 90 degree and right foot slightly inwards ,

Step Three: Exhale, bend the left leg at the knee until the thigh and the calf form a right angle and the left thigh is parallel to the foot. Check that the bent knee does not extend past the ankle and that the big toe is visible.Arch your back and drop your head back, looking up at the namaste pose. Hold for a few seconds.

Step Four: Inhale straighten the knee.

Step Five: Retain your breath, turn your right foot 90 degrees and left foot slightly inwards.

Step Six: Exhale, bend the right leg at the knee until the thigh and the calf form a right angle and the left thigh is parallel to the foot. Arch your back and drop your head back, looking up at the namaste pose. Hold for a few seconds.

Step Seven: Inhale straighten the knee and leg

Step Eight: Exhale, jump and bring your feet together just like the starting position.

Repeat this process 2 to 3 more times as needed.

Benefits of Virabhadrasana (Warrior Pose)

1. Strengthen the back muscles, glutes, and hamstrings
2. Improve balance
3. Strengthen and tone the arms, legs, and lower back
4. Be extremely beneficial in case of frozen shoulders
5. Open the hips, chest, and lungs
6. Improve focus, balance, and stability
7. Encourage good circulation and respiration
8. Energize the entire body.