Virabhadrasana Steps and Variations

Virabhadrasana Steps and Variations (2)
Virabhadrasana Steps and Variations (2)

Virabhadrasana I, or the posture of Warrior I, is often found in yoga classes, and in part because of this “popularity”, no special attention is paid to it. But in vain. This “modest” asana has a lot of advantages. You should follow these Virabhadrasana Steps to do with comfort.

In practice, Virabhadrasana I legs become strong and slender, fat deposits in the thighs decrease, and a sense of balance develops. Asana promotes stretching and leveling of the body works with the stiffness of the shoulders and neck, well reveals the chest and strengthens the back.

A person who loves the pose of a warrior, she will reciprocate. The performance of asana is useful both on the mental, and on the physical, and on the emotional levels. Virabhadrasana helps to become stronger and more confident. A person begins to become more aware and feel his body, ” open his heart” and develops courage. Below are some Virabhadrasana Steps described which you can follow to do Virabhadrasana.

How to do Virabhadrasana Steps :

  • rise in Tadasana
  • take a wide step with your right foot backward
  • the right foot is firmly pressed to the floor, and unfold it approximately at an angle of 45 degrees with the heel inwards
  • maximally straighten the right leg
  • Sit on your left foot so that the thigh is parallel to the floor, and the shin is perpendicular
  • make sure that the angle in the left knee is at least 90 degrees
  • palm folds together and stretch your arms up, make also rectifying them in the elbows
  • look up or inside yourself
  • spine stretch from the coccyx to the crown
  • to get out of the pose, exhale and lower your hands
  • repeat the exercise in another direction


  • Strengthens the feet
  • Reveals thighs and chest
  • Improves concentration and balance
  • Improves blood circulation and respiratory system
  • Tones up knees and ankles
  • Strengthens the muscles of the legs and arms


  • knee injuries

Leading asanas and variations:

If Virabhadrasana I is performed in a “pure form” is difficult, then simplified versions should be applied. For example:

  • build an asana, leaning against a wall
  • do not bend your knee
  • Tear off the heel of the leg located behind the floor
  • use a variant with the statement of hands on the waist

carefully the pose of the warrior should be performed by practitioners with high blood pressure and with irregularities in the work of the heart.

Those who have diseases of the cardiovascular system, osteochondrosis or radiculitis recommend the practice of adapted variants (they are selected by the instructor taking into account the specific situation). The weakened and elderly people should also perform the pose of the warrior I with caution.

Joints and muscles will work:

A huge number of joints and muscles are involved in the performance of posture war. These are the muscles of the back and neck, legs (back and the front surface of the thigh, calves, and others), pectoral muscles, muscles of the press and even hands.

Let’s consider what else there are variants of a pose war.

A stretched pose war – the option is a little more complicated.


It is performed almost as well as the posture of war I, but here the back supporting leg should be deployed more strongly, hands join hands together and stretch upwards, bending the back. This will increase the load on the lower back. Turning the pelvis inward will be more difficult, and the turn of the spine around its axis will also increase.

Pose war II (Virabhadrasana II) is an asymmetric pillar of the basic difficulty level for stretching the groin area.


We begin the execution of the asana similarly to the posture of war I: from the standing position we make a wide step forward, bending the front “walking” leg in the knee, leaving the straight one straight, and putting the heel on the floor, turning the foot away from ourselves.

In this case, the arm of the same name is pulled out in front of you, and the other is pulled back. We look before ourselves, the back should be straight. In this pose, you do not need to bend.

When performing the posture of War II, special attention should also be given to the position of the pelvis.

Relying on the front leg, we try to take it aside, thus turning the hip joint out. And, leaning on the back straight leg, turn the pelvis inward. That is, we strive to ensure that the pelvis “looked” strictly forward.

Setting the legs also affects the intensity of the load. The wider the step and the deeper the attack, the stronger the load.

Joints and muscles of legs will work:

The muscles of the legs are included in the work: the back and the front surface of the thigh, buttocks. The muscles of the shoulders and neck are also used.

Posture war III (Virabhadrasana III) is an asymmetrical stand that relates to asanas on the balance of the average level of complexity.


We begin the execution of the posture of War III from the straight stance. On the exhalation, we lean forward, stretch out our arms, raise one of our legs.

An elongated body must be one line with arms and foot. The supporting leg should remain straight. Also straight should be the back. We try to keep the balance and breathe gently.

We hold the spine in a state of axial extension, this is possible due to a harmonious combination of the muscles of the abdominal cavity and back.

Joints and muscles back will work:

Muscles of the back and abdominal cavity, legs, and buttocks.