Friday, 23 September 2011

Virabhadrasana - Warrior Pose

"Virabhadrasana" is a warrior incarnation of Shiva.


  1. Stand erect in Tadasana with legs together and hands joined in front of the chest.
  2. Spread apart your legs.
  3. Turn your right foot in to make an angle of 45 degrees and your left foot out to the left 90 degrees.
  4. Make sure the left and right heels are in alignment.
  5. Stretch out your arms and make them parallel to the floor at shoulder level.
  6. Exhale and bend your left leg at the knee. The shin should be straight and thigh should be parallel to the floor so as to make a right angle.
  7. To maintain balance press your right heel firmly into the floor.
  8. Keep the trunk erect.
  9. Rotate your arms so that the left hand is pointing in front and the right hand is extended backwards.
  10. Stay in this position and look ahead.
  11. Maintain this posture for about 30 seconds, breathing normally.
  12. Inhale and come up.
  13. Return to standing position in the reverse order.
  14. Repeat by changing the limbs and side.


  • Hypertension and high blood pressure patients should not perform this pose.
  • If you have a history of hips, knees, back or shoulders, do not practice Virabhadrasana.


  • Pregnant women can get relief from backaches.
  • Virabhadrasana can boost your energy.
  • The stretching involved tones the body and makes it flexible.
  • Regular practice can build your concentration power.
  • Blood circulation as well as respiration capacity improves.
  • Legs and ankles get strengthened.
  • The yoga pose is beneficial to people with carpal tunnel syndrome.
  • Infertility and insomnia can be treated with Virabhadrasana.


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