The ULU Yoga Blog

Warrior Pose, also known as Virabhadrasana, is a popular yoga posture that’s been around for centuries. It can be tough to get into the pose at first, but once you do it a few times, your body will remember it and you’ll be able to get into the pose more easily. The benefits of Warrior Pose are well worth the small amount of effort needed to perform it. This article provides an easy-to-follow guide to getting into Warrior Pose so that you can also enjoy its many benefits.

Why Warrior Pose?

Warrior Pose is a traditional yoga posture dating back to the early 1900s. It’s one of the most well-known and popular yoga poses, and it can be beneficial for many different reasons.

The pose is typically performed with the front foot pointing forward and the back foot pointed outward at about 45 degrees. This helps activate your hips and glutes while simultaneously strengthening your core.

Warrior Pose also stretches your calves, hamstrings, and quadriceps, which helps you improve your balance and stability. You’ll also stretch your back by bringing your torso parallel to the ground while keeping a straight spine. The benefits don’t just stop there! Warrior Pose can help you release tension in your lower back, improve digestion, reduce anxiety and fatigue, and help relieve menstrual cramps.

The way people get into Warrior Pose may vary slightly depending on their level of flexibility or how they prefer to get into it (e.g., slowly lowering themselves down before bending over). Keep reading for an easy-to-follow guide on how to get into this popular pose!

Understanding Warrior Pose

Warrior Pose, or Virabhadrasana, is a foundational yoga pose. It’s easy to do and offers many benefits for your body.

To get into the pose, start by standing with your feet about 3-4 inches apart. Spread your feet about 3-4 inches apart and then turn your left foot out so that it’s facing away from you at a 45-degree angle.

Take a deep breath and then bend your right knee and plant your right toes on the ground in front of you while reaching down to grab the outside of your left foot with both hands. You can either hold onto both of your ankles or just one ankle. Feel free to use blocks under each foot if necessary for support. Straighten out the back leg and bend forward from the hips until you feel a stretch through both legs and through the torso.

Breathe deeply for 4-5 slow breaths before releasing the pose, reversing it by stepping back out with your left leg first, planting both toes on the floor in front of you, turning your left foot inwards so that it’s facing towards you at a 45-degree angle, bending your right knee again, and lowering down to put weight back on both feet.

Warrior Pose Tips for Beginners

If you’re a beginner, the best way to get into Warrior Pose is by using a yoga block.

  • Place the block in front of your mat so that it’s at about knee height.
  • Put your left foot on the block and raise your right leg behind you with your toes pointing up.
  • Once you’re in this position, sit back into a gentle squat. Your hands should be in a prayer position next to your chest or heart.
  • Hold this pose for four breaths and then switch legs.
  • When you’re ready to come out of the pose, slowly lower yourself down onto the block and slide down onto your back with your arms stretched out in front of you.

Step-by-step instructions to get into Warrior Pose

Step 1:  Stand in Mountain Pose with both feet together at the top of your mat. Your feet should be together in front and shoulder-width apart, while keeping your spine straight and hips level.

Step 2: Imagine yourself standing with your feet parallel to each other, facing the long side of your mat. Your right foot is at a 45-degree angle and pointing diagonally left towards it; in turn, this leaves the front knee bent slightly. Both feet are firmly planted on the floor. The back leg should extend out from behind you into an athletic stance (closer to 90 degrees). If you find this too difficult for some reason, start by moving both legs wide apart so that they face opposite directions instead of stepping back like recommended above.

Step 3: Kneel down, with your right knee directly over the left foot. Bend that front knee almost to 90-degrees and keep it in a straight line while keeping the kneecap close to your ankle. That back leg should be slightly bent at the knee, not fully extended.

Step 4:  The first step to getting your torso “square” is rotating your shoulders so that they’re parallel with the front of your hips. Next, you rotate from the waist using a wide, sweeping movement across and down until you get all four limbs in line straight ahead. Finally, place both hands on the hip bones for balance and stability as needed.

Step 5:  Slightly push your feet apart on the mat. Your feet need to be powerful and firm, so think of them as trying to rip the mat in two with each one pulling it in a different direction. If you cannot do this, make your stance narrower so that they are well-placed on the floor.

Step 6: Gently raise your arms up to a comfortable place above your head, then on the next inhalation stretch them even higher so that they are just at shoulder height and you can see straight ahead. Focus on the power of this meaningful pose.

Step 7: The best way to enter the pose is to breathe deeply and exhale at a slightly slower rate than normal. As your exhalations grow deeper, your body will naturally drop further into the pose. Inhale and exhale deeply with each breath. As you are inhaling, relax your body into the pose a little lower and deeper than before. As you are lowering your tailbone towards the floor, focus on opening up in front of the hips and pelvic abdomen. Lean back with an open spine as if stretching it out lightly. Try imagining that there’s air stretching through between these two opposing muscles which are guarding each side of where they connect with one another so that they can create an opening and release tension. Hold this posture for 5-10 breaths.

Step 8: Remember to focus on proper form, which will make you more flexible while avoiding injury. While doing the pose, remember to focus on:

• Taking deep and calm breaths
• Maintain a solid and straight spine
• Keep your shoulders back and open your chest
• Keep your knee placed over the ankle, but not pointed to the sides or out in front.
• Hold your chin up and make sure it remains parallel to the floor.

Step 9: Inhale and straighten your legs to ease out of the pose. Contract your muscles while inhaling slowly. Start “undoing” the pose bit by bit, moving with slow, methodical motions; take care not to do too much either way as this may cause injury or overstretch in certain areas (such as when you try to bring your arms down). Lower your arms and return them back up again before returning back into Mountain Pose.

Physical Benefits of Warrior Pose

Warrior Pose is an intermediate yoga posture that stretches your back, shoulders, legs, hips, and hamstrings. It’s one of the key poses in Ashtanga Vinyasa Yoga and focuses on strengthening your core muscles. Besides improving your physical strength and flexibility, Warrior Pose is said to have many other benefits for your body. For instance, it can reduce stress by releasing tension from your body. It also strengthens the lower back and tones the abdominal muscles. Plus, it can help improve circulation in your body if performed regularly. The increased blood flow during yoga reduces fatigue and encourages a healthy heart rate while the improved muscle tone helps with digestion. Even though you don’t need to do Warrior Pose for long periods of time to reap its benefits, it’s important to understand that there are some risks associated with this pose.

Mental Benefits of Warrior Pose

Warrior pose can help to keep your mind focused and clear of distractions. Practicing the pose regularly can help you to stay calm and grounded. It is a great way for people who are feeling overwhelmed or anxious in their lives, as it helps them regain control over their thoughts by focusing on one thing at a time rather than letting all thoughts run through their heads simultaneously. The practice also releases tension from the body which allows for relaxation and increased mental clarity.


Yoga is a practice that has been around for centuries, with many poses that are often used for both physical and mental healing. Virabhadrasana, known as Warrior Pose, is one of the most common poses. This pose offers a number of benefits and it’s relatively easy to do. There are many benefits to Virabhadrasana, and is a well known pose that is said to help with disease prevention. It is a great pose for all levels of yoga practice, both beginner and advanced.

Richard Freeman

Richard Freeman

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