Virabhadrasana, otherwise known as Warrior, is one of the most powerful moves you will come across in yoga. Not only for your body but for your mind too. The warrior sequence can be practiced by all yogis from beginners to the most experienced. There are three main versions of Virabhadrasana, all of which stretch the chest, lungs, shoulders, neck, belly, and groin. As well as, strengthening the thighs, calves, and ankles.
To practice this, start by standing with your feet hip-width apart. Then step one foot back and place it on the ground. Ensuring your hips are square and facing forward and that your front leg is at a 90-degree angle. Once you are comfortable to reach your arms up, touch your palms together and look up to the sky.
Whilst in Warrior I, you should feel a stretch in the shoulders, neck, arms, and legs. While at the same time, you are opening the chest to create more space for deeper breathing. This pose improves balance and tones the legs, abdomen, and arches of the feet.
From Warrior I, twist your hips so they are sideways and extend your arms parallel to the floor, with your palms facing down. While keeping your front leg at a 90-degree angle gaze at your front middle finger and take deep breaths.
Warrior II stretches the groin, shoulders, chest, and lungs. As well as stimulating the abdominal organs and increasing blood circulation around the body. Plus it releases tension in the lower back and strengthens the legs and ankles.
Moving on from Warrior II, shift your weight on to your front leg, keeping it straight. Lean forward and extend your back leg, so your body from hands to toes are parallel to the floor. Make sure to keep your back straight and arms stretched out above your head. Gaze down a few inches in front of your toes, keeping your neck long.
Warrior III is probably the most challenging of the three. It requires great balance and strength from within. Practicing this asana will benefit you in many ways, throughout the body. As with the other two warrior poses, this strengthens the legs and abdominal muscles.
Warrior III can reduce unwanted fat from around the hips and stomach. This pose can be very beneficial if you suffer from sciatica since the lengthening down the spine is therapeutic.
Begin in Warrior II, twist your front hand so your palm faces upwards. Lift your front arm up to the ceiling, at the same time slide your back arm down your back leg. Lengthen your side, lift your chest and take a slight backbend. Raise your head up to look at your hand, if you have any neck issues keep your gaze down to your back foot.
If you are a beginner, concentrate on lifting your chest rather than the backbend. Reverse Warrior is a variation of Warrior II, designed to give your body a deeper stretch through the torso, legs, groin, and waist.
This pose relieves any lower back pain that you may be experiencing whilst strengthening your lower body. Another benefit to the reverse warrior is that it boosts the blood circulation around your body.
These powerful warrior poses can be added to any yoga sequence during your practice or practiced on there own. Whilst all yoga poses are beneficial to you, these work all the body from your head, right down to your feet. Overall, they increase balance throughout your body and mind. Enabling you to release any negative thoughts and feel the strength in your body.
If you plan on trying these poses out, remember:
- If you suffer from any of the following: heart problems, severe neck or shoulder pain, knee pain, high blood pressure or recent chronic illness then do not practice the moves.
- Keep the head in a neutral position if you are experiencing any neck injuries.
- Don’t try it if you have any spinal injuries.
- If you have any concerns then do speak to your doctor before practicing yoga.
Also, don’t forget to check out our other yoga blog on child’s pose. Plus don’t forget to tag us in your warrior pose photos @surrender_to_happiness. Lastly, for more wellness tips and information check out the health and wellness section of our blog. As well as taking a look at the lifestyle section for more lifestyle tips.