The Virabhadrasanas: the five Warrior Yoga asanas

The Virabhadrasanas are some of the most empowering and strong asanas of all (in my opinion). I l added them to a category of, what I call, “Foundational asanas” because they help us develop a steady foundation not only in our practice, but also in life. They are usually part of most styles of asanas practice excluding of course the complimentary ones such as Yin and Restorative. 

What are the Virabhadrasanas?

The words virabhadrasana is made of three Sanskrit words. “Vira” meaning hero or courageous; “bhadra” which can be translated as friend and “asana” which is a steady posture. There are three main Warrior postures and two additional ones, Viparita Virabhadrasana (Reverse warrior) and Baddha Virabhadrasana (Humble warrior). They are so powerful that in my opinion, even occasionally having a practice consisting of the 5 Virabhadrasanas and some transitional Vinyasas in between makes a strong and complete sequence. They can be practiced in a more traditional style, holding for 5-7 deep breaths which helps to sharpen the mind, strengthen the body and develop a strong mental focus; Or they can be practiced at a faster and more dynamic pace, such as holding for 1-2 breaths and moving more fluidly with each one. This can be energising for the mind and body.

The benefits of the Warrior postures

Like most standing postures, the Virabhadrasanas target primarily the lower part of the body including the hips. I emphasize the word “primarily” as the main target areas, but actually each of the 5 warrior postures have additional benefits physically, mentally and emotionally. 

Some of the main physical benefits include:

Strengthen the ankles and knee joints;

Develop muscle and strength in the legs;

Develop flexibility and strengthen the hips area;

Stretch and lengthen the spine;

Stretch the arms;

Strengthen the arms (particularly I and II);

Develop spine flexibility and much more.

Some mental/therapeutic benefits:

Sharpness, focus & steadiness of mind;

Develop will-power and confidence;

Empowering/help us connect with our inner strength;

Energetic benefits:

The two main chakras activated by the Virabhadrasanas are Muladhara and Manipura.

Virabhadrasana I

Virabhadrasana II

Virabhadrasana III

Viparita Virabhadrasana

Baddha Virabhadrasana