How to do Virabhadrasana (The Warrior Pose): Steps & Health Benefits


Health benefits of Virabhadrasana include Strengthening Spine, Abdomen and Shoulders, Improves Digestion, Reduce Lower Body Fat, Helps to Remove Stress and Anxiety, Strengthen Ankles, Hip, Knee and Thigh Muscles

June 1, 2018


Virabhadrasana is one of the most important asana in yoga with lots of health benefits. It is also known as The Warrior Pose. The name Virabhadrasana actually comes from Sanskrit words, it is a combination of two words, where Vira means Hero or Worrier, Bhadra means Friends and Asana mean Pose. 

Virabhadrasana has lots of health benefits; among that some of the health benefits of Virabhadrasana include Strengthening Spine, Abdomen and Shoulders, Improves Digestion, Reduce Lower Body Fat, Helps to Remove Stress and Anxiety, Strengthen Ankles, Hip, Knee and Thigh Muscles, Helps to Reduce Back Pain and Helps to Stimulate the Reproductive Organs.

Before we go to do this asana, we should know for whom this Virabhadrasana is not recommended. Those who are suffering from severe back injury, hip injury, ankle injury and knee injury, recently any surgery on your back or waist, spinal column ailments on the lower vertebrae they should not do this asana.  Those who are suffering from high or low blood pressure, they should not do this asana without any supervision. Those who are suffering from severe headache they should avoid this asana.  Those suffering from any form of hernia should avoid this practice.

How to do Virabhadrasana (The Worrier Pose):

  • To start this asana get onto the yoga mat and stand straight.
  • Now spread your legs and keep distance 3 to 4 feet between two legs. Keep your right foot in forward direction and the left foot in the backward direction.
  • Then turn your right leg 90 degrees towards outside and turn your left leg 15 degrees toward inside. Keep your right leg parallel to your body. 
  • Now raise both hands in an upward direction with palms facing roof and keep them parallel to the ground. 
  • Breathe out and bend your right keen and place your right knee and right leg ankle in a parallel line.
  • Now turn your head to the right and again raise your arms towards room and join your palms over the head in the salutation pose.
  • Now try to look at your palms and slowly push your pelvis towards the floor. 
  • Take a normal breathe in this position.
  • Try to remain in this position as long as you can.
  • For beginners, try to be in this position for 3 to 4 breathe.
  • To release from this position, slowly get back to the starting position, keep your leg straight and take a deep breath and relax. Keep both the hands alongside your body. 
  • Now you can again do this asana from the other side. You should do minimum 10 repetitions of this asana for better result.
  • Initially, when you start this yoga asana, you feel some pain in your legs, spine, thigh, and arms, but as you practice more you can do this asana more easily.

Health Benefits of Virabhadrasana (The Worrier Pose):


Virabhadrasana Strengthen Spine, Abdomen and Shoulders:

While practicing Virabhadrasana, it stretches our shoulder, abdomen and spine muscles that help to improve the blood flow in this area and keep our muscle tone and strengthen. Different studies have been proven that regular practice of this Virabhadrasana will helps to reduce the back pain and prevent the risk of injury in the shoulder, abdomen and spine region.

Virabhadrasana Improves Digestion:

Different studies have been proven that regular practice of Virabhadrasana, can improve our digestive health and it also helps to prevent various types of digestion related issues, such as constipation because regular practice of Virabhadrasana put some extra pressure on stomach and inner intestine, due to this our body create stress hormone, which helps to promote the function of the digestive system that improve the proper bowel movement and also helps to promote the production of digestive juice and enzyme that helps in digesting of food and helps to prevent constipation.

Virabhadrasana Reduce Lower Body Fat:

Regular practice of Virabhadrasana is very beneficial for reducing the lower body fat, because while doing this Virabhadrasana, it creates lots of pressure on the lower body part, due to this our lower body muscle gets toned and helps in reducing the fat in this region.

Virabhadrasana Helps to Remove Stress and Anxiety:

Studies have been proven that practicing of Virabhadrasana on a regular basis is not only good for our physical health, but also it helps to improve our mental health. The regular practice of this asana increases the blood flow to our brain that provide sufficient amount of oxygen and nutrition to our brain, which is very essential for our brain and it also help to calm the mind and release the stress.

Virabhadrasana Strengthen Ankles, Hip, Knee and Thigh Muscles:

Different studies have been proven that regular practice of Virabhadrasana, can stretch your Ankles, Hip, Knee and Thigh Muscles, that put extra pressure on this muscle, so that blood flow will increase in this area and muscles will get more amount of oxygen and nutrition, which helps them to strengthen and regular practice of this asana also can help to prevent injury in Ankles, Hip, Knee and Thigh Muscles during exercise and other works.

Virabhadrasana Helps to Reduce Back Pain:

Different studies have been proven that, regular practice of Virabhadrasana can very helpful for those who are suffering from any perennial back pain, because while practicing this asana it create lots of pressure on the spine and its also stretch the spine, that helps to improve the flexibility of our spine that helps to prevent back pain.

Virabhadrasana Helps to Stimulate the Reproductive Organs:

Practicing of Virabhadrasana on a regular basis can enhance sexual performance because while doing Virabhadrasana, it squeezes the sexual organ, which helps in the production of stress hormones in that area that helps to stimulate our sexual organ and it also improve the blood flow to the sexual organ will help to increase the function of sexual performance. Beside this regular practice of Virabhadrasana also helps to improve the strength of the hips, calf and thigh muscles, and all these body parts are very useful for optimal sexual performance.

Health benefits of Virabhadrasana


Preparatory Poses

Supta Virasana
Upavistha Konasana
Utthita Parsvakonasana
Supta Padangusthasana
Parivrtta Parsvakonasana


Follow-Up Poses

Virabhadrasana III