Virbhadrasana (warrior pose) has derived its name from the mythological character created by Lord Shiva, the name of the character was Virbhadra. Vira means hero, Bhadra means friend and asana means pose and together they make Virbhadrasana. It is a collection of related lunging standing asana. In modern yoga is known as an exercise. This asana has three variations i.e. 1, 2 and 3.

 1.  Virbhadrasana 1: In this position, the warrior looks prepared to protect, keeping the upper body erect while keeping the feet wide open on the ground, with both hands stretched and facing the sky, back should be bent gently and breathing should be normal/gentle.

 2. Virbhadrasana 2: While in this pose, the warrior appears to be calm and collected while looking/concentrating at the target/aim, back foot firm on the ground, front foot should be bent at angle of 90 degree, waist should be open towards the long side of the mat, arms should be spread wide, in this pose, the person appears to be ready to attack. Breathing should be normal/gentle.

 3.  Virbhadrasana 3: This standing posture is dynamic and it requires a lot of stamina. If the knee is slightly bent then it can create better balance. In this position, the arms don’t have to be in any specific position i.e. they can be in the front, outstretched on the sides, can point towards the back or can simply be kept in front of the person with both the palms together. The other leg should be parallel to the ground.

Benefits of Virbhadrasana (1, 2 & 3)

  • Virbhadrasana is a good exercise to strengthen the arms, ankles, thighs, shoulder, calves, lower back and the legs.
  • Enhances the flexibility of legs, arms and ankles.
  • Stretches the muscles of the thighs, arms, shoulders, hips, chest, hamstrings, calves and lower back.
  • Virbhadrasana provides a very good stretch to the muscles of the stomach.
  • Regular practice of this asana stimulates the organs of the abdomen.
  • Regular practice of Virbhadrasana improves the digestive system.
  • This asana helps to improve balance of body and mind.
  • It helps to improve the concentration/focus power.
  • It helps to enhance full body coordination.
  • Regular practice of this asana energizes the body and mind.
  • It helps to solidify the shoulders.
  • Regular practice of this asana helps to burn the fat from areas like hips and thighs.
  • It is a very good exercise for relieving stress and worries.
  • Regular practice of this asana helps to cure the problem of flat feet.
  • It helps to cure the problem of Osteoporosis.
  • It is a good exercise for those who have stomach problems.
  • Regular practice of this asana improves the breathing capacity of the lungs.
  • Regular practice of this asana is good for the respiratory system.
  • This asana helps to cure the problem of Sciatica.
  • Regular practice of this asana helps to open the chest and hips.

Visit popular yoga institute websites Morarji Desai National Institute of Yoga MDNIY and Patanjali Yogpeeth.