Virabhadrasana – Warrior

Deutsche Version:

Names

Virabhadrasana, Warrior

How to perform Virabhadrasana

Stand straight in Samastithi. Open your legs so that they are about 1,5 meter apart. Check which of your nostrils is active. If it is your right nostril, turn your right foot so that it points to the right. Now bend your right knee and bring your pelvis down so that it reaches the level of the right knee. Open your arms wide and stretch them in one line with your shoulders, parallel to the floor. Look to your right side.


Repeat the pose to the other side.

Benefits of Virabhadrasana

Virabhadrasana is good for your groins and hips and especially for your hip and ankle joints because of the stretch you are giving your body during this exercise. If you are suffering from sciatica, osteoporosis or carpal tunnel syndrome, do this pose and get some relief.


If you hold this position for longer, it forms and tones your leg muscles, increases stamina for your legs and reduces extra fat from your calves and thighs.
Virabhadrasana gives a nice stretch and strengthens the shoulders, neck, arms and chest muscles.


Because of the twisting movement it is also beneficial for the lower abdominal organs and can support your fertility.


During pregnancy this pose can relieve back pain but should only be practiced if you have consulted your doctor before and he approved of the practice of this yoga pose.

Focus Points

This is one of the poses where you can easily think ‘I did it, it was not difficult!’ and not notice that you did not go fully in the pose. You need to bring your pelvis down to the height of your bent knee to feel the effect of this yoga exercise.

Tips and Help

Don’t turn your hip along with your head. Your complete upper body should be facing front while your head, knee and arm are pointing to your side.


Look far ahead with open eyes and try to look as far as it is possible. If you practice this yoga pose inside, it is best to do this exercise in front of a window. Keep normal breathing and smile as if you were a warrior.

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