Steps to Do Veerabhadrasana or Warrior Pose & Its Benefits, Precautions

As all other Yogasanas, Veerabhadrasana gets its name from Sanskrit where “Veera” means “warrior” or “courageous”, “bhadra” means “good” or “auspicious” and “Asana” means “Pose” or “Posture”.

The pose is named after Veerabhadra a fierce warrior and an incarnation of Lord Shiva. The final position of the asana resembles a fierce warrior ready for the fight and hence the name Warrior Pose.

Veerabhadrasana or Warrior Pose strengthens the arms, shoulders, thighs and back muscles all at once. Practicing the Warrior Pose in yoga strengthens the whole body and increases the core strength.

It enhances balance on both sides of the body, strengthens the chest, stimulates deeper breathing and improves flexibility and concentration.

Veerabhadrasana or Warrior Pose is one of the most gracious Yoga postures and adds grace and beauty to your practice.

• To practice Veerabhadrasana or Warrior Pose in yoga, stand in Tadasana or Mountain Pose on the floor or on the yoga mat.
• Increase the space between both your legs by taking as step to the side. The feet should be at a distance of at least 3- 4 feet from each other.
• Turn your right foot 90 degrees to the right and left foot 60 degrees to the right in such a way that the right heel will be in alignment with the left heel.
• Next step to do Veerabhadrasana or Warrior Pose involves raising your arms above your head so that they are perpendicular to the floor and parallel to each other and palms facing up.
• In this position, rotate your torso to right as much as possible. Your torso and your face will be looking on the right side. Note that only the movement of the torso will be done without making any movement in the leg or the ankle.
• Hold this position for a few breaths.
• Now, while exhaling bend your right leg in such a way that the thigh is parallel to the floor and the knee is in straight line with your ankle or directly positioned above the heel.
• In this position, the right knee will always point outwards.
• This is the final Veerabhadrasana pose or Warrior Pose of yoga. Maintain this pose for a few breaths or for as long as you feel comfortable.
• This completes one round of Veerabhadrasana or Warrior Pose.
• Return to the original position and practice the same for 5-6 times on both the sides for maximum benefits.

• Veerabhadrasana or Warrior Pose strengthens the muscles of back, shoulders, ankles and legs.
• It massages the abdominal organs thereby toning and increasing abdominal strength.
• Veerabhadrasana with regular practice improves the posture.
• It improves digestion and relieves constipation with regular practice.
• It gives energy to the whole body thereby alleviating stress and fatigue.
• It helps relieve back problems and diseases like Sciatica.
• Veerabhadrasana or Warrior Pose has therapeutic benefits for disorders like Carpal Tunnel Syndrome and flat feet.
• It is also said to treat infertility.
• Veerabhadrasana cures disorders like osteoporosis etc.
• It increases stamina and improves balance in the body.
• It is also beneficial for people having frozen shoulder.

• Pregnant women should stand near a wall or near any support to balance the body if required while practicing Veerabhadrasana or Warrior Pose.It benefits pregnant women the most when practices in the second and third trimester. However, it is advisable to consult a doctor before performing any yogasana in pregnancy.
• People suffering from high blood pressure should not perform Warrior Pose of yoga
• People with issues and problem in the spinal cord should not practice this asana.
• Those who have serious neck issues should consult a doctor while practicing Veerabhadrasana or Warrior Pose or should do it under proper guidance and supervision.
• If you are suffering from arthritis or any knee pain should take some support at the knee while practicing Veerabhadrasana.
• Also, you should avoid practicing this asana if you are suffering from diarrhea or have had it recently.

• Do not overexert your body while practicing Veerabhadrasana. Go as far as your body allows. Do not give excessive stretch to your body.
• There are many possible variations of Veerabhadrasana and can be practiced after regular practice of this asana. As the body gets used to this asana, you can move to the variations of Veerabhadrasana.
• There is no specific time to practice Veerabhadrasana and can be practiced at any time during the yoga practice session.
• Make a gentle effort to bring your pelvis down while practicing Veerabhadrasana or Warrior Pose as it will help to balance yourself while practicing the pose.