How to Do Warrior I (Vira Bhadrasana I) and Warrior II (Vira Bhadrasana II) Postures in Yoga

Warrior I and Warrior II are very important postures in Yoga. The Sanskrit word vira (pronounced vee-rah) is often translated as “hero” and bhadra (pronounced bhud-rah) means “auspicious.” As its name suggests, this posture instills a feeling of fearlessness and inner strength.

Warrior I (Vira bhadrasana I)

This Yoga posture, also known as just warrior, strengthens your legs, back, shoulders, and arms; opens your hips, groin, and chest; increases strength and stamina; and improves balance. The following steps get you going:

  1. Stand in the mountain posture and as you exhale, step forward approximately 3 to 3 1/2 feet (or the length of one leg) with your right foot.

    Your left foot turns out naturally, but if you need more stability, turn it out more (so that your toes point to the left).

  2. Place your hands on the top of your hips and square the front of your pelvis; release your hands and hang your arms.

  3. As you inhale, raise your arms forward and overhead and bend your right knee to a right angle (so that the knee is directly over the ankle and the thigh is parallel to the floor).

    If your lower back is uncomfortable, lean the torso slightly over the forward leg until you feel a release of tension in your back.

  4. As you exhale, return to the starting place; soften your arms and face your palms toward each other, looking straight ahead.

  5. Repeat Steps 3 and 4 three times and then stay in Step 3 for 6 to 8 breaths.

  6. Repeat Steps 1 through 5 on the left side.

    image0.jpg

Warrior II (Vira bhadrasana II)

Like the warrior I posture, warrior II also strengthens your legs, back, shoulders, and arms. However, this Yoga posture focuses more on your hips and groin and increases strength and stamina; it also improves balance. Use the following steps as your guide.

  1. Stand in the mountain posture; exhale, and step out to the right about 3 to 3 1/2 feet (or the length of one leg) with your right foot.

  2. Turn your right foot out 90 degrees and your left foot 45 degrees.

    An imaginary line drawn from your right heel toward your left foot should bisect the arch of your left foot.

  3. Face forward and, as you inhale, raise your arms out to the sides parallel to the line of the shoulders (and the floor) so that they form a T with the torso.

  4. As you exhale, turn your right foot out 90 degrees and bend your right knee over your right ankle so that your shin is perpendicular to the floor.

    If possible, bring the right thigh parallel to the floor.

  5. Repeat Steps 3 and 4 three times, keeping your arms in a T, and then turn your head to the right, looking out over your right arm, and stay for 6 to 8 breaths.

  6. Repeat Steps 1 through 5 on the left side.

Be careful not to force your hips open — it may cause problems with your knees (and you don’t want that!).

image1.jpg
blog comments powered by Disqus
Advertisement

Inside Dummies.com

Dummies.com Sweepstakes

Win $500. Easy.