Warrior poses (Virabhadrasana I, II and III): steps and benefits

What are the warrior poses?

The poses are named after Virabhadra, a fierce warrior in Hindu mythology created by Lord Shiva. Each pose captures a stance of strength and readiness. They are among the most-taught standing poses in modern yoga.

How to do Warrior II (start here)

Most beginners find Warrior II the easiest to learn.

1. Step the feet wideAbout 1 to 1.2 metres apart, facing the long side of the mat.
2. Turn the feetRight foot out 90 degrees, left foot in slightly. Right heel lines up with the left arch.
3. Stretch the armsOut to the sides at shoulder height, palms down.
4. Bend the front kneeOver the ankle, pointing towards the middle toes. Aim for the thigh to approach parallel to the floor, only as far as is comfortable.
5. Keep the back leg strongPress the outer edge of the back foot down.
6. Look over the front handShoulders relaxed, body upright, not leaning forward.
7. Hold for 5 to 8 breathsThen straighten the leg and switch sides. Rest in Child's pose if your legs feel tired.

How to do Warrior I

1. Step one foot backFrom Tadasana, step the left foot back about 1 metre. Turn the back foot out about 45 degrees.
2. Square the hipsPoint both hips towards the front of the mat. If this strains, widen your stance sideways, as if on two railway tracks.
3. Bend the front kneeOver the ankle.
4. Raise the armsOverhead, shoulder-width apart, shoulders away from the ears.
5. Lift the chestWithout crunching the lower back.
6. Hold for 5 to 8 breathsThen switch sides.

How to do Warrior III

1. Start in a high lunge or Warrior IArms forward or hands at the hips.
2. Shift weight to the front footLean the body forward as the back leg lifts.
3. Make a T shapeBody and back leg reach towards parallel to the floor, hips level, standing knee soft.
4. Hold for 3 to 5 breathsGaze at the floor a little ahead.
5. Return slowlyStep back to a lunge or stand, then switch.

Benefits

• Leg strengthHolding a lunge builds the thighs, glutes and calves, important for climbing stairs and getting up from the floor.
• Stamina and heatLong holds raise your heart rate a little and build endurance.
• Hip mobilityWarrior I stretches the front of the back hip, tight from sitting; Warrior II opens the inner thighs.
• PostureLifting the arms and chest works the upper back and shoulders.
• Balance and coreWarrior III trains balance and the muscles along the back of the body.
• Steadiness under effortBreathing calmly while the legs work is good practice for staying calm under pressure.

Common mistakes

• Front knee past the toes or falling inward. Keep it over the ankle, pointing at the middle toes.
• Stance too short. The front knee then shoots forward. Step wider.
• Leaning the body forward in Warrior II. Keep the torso upright, between the legs.
• Arching the lower back in Warrior I. Lengthen the tailbone down.
• Shrugging the shoulders. Relax them down, even with the arms raised.

Who should take care

• Knee problems: bend the front knee less, and stop if you feel pain in the joint.
• High blood pressure or heart disease: keep the arms at the hips or chest rather than overhead, and do not hold the breath.
• Shoulder injuries: keep the arms lower or hands at the hips.
• Pregnancy: use a wider, shorter stance and skip Warrior III unless near a wall.
• Balance problems: do Warrior III with a chair.

Warrior poses: common questions