In yoga there are some positions that are really known and truly important as for example the warrior pose which is not a single pose but a series of positions, we shall begin by seeing warrior I or virabhadrasana I.

Virabhadrasana takes its name from a brave warrior born from a hair of the god Shiva, according to the hindu tradition.

The warrior Virabhadra is considered a little like the Arjuna of the Bhagavad Gita, one of the most sacred yoga texts set in a battle field between two large armies awaiting battle. For both the external fight in reality symbolizes the inner conflict, the battle for the discovery of his own being and consequently the conquest of the Infinite.

In reality the name is a symbol of the “spiritual warrior” who courageously fought against the universal enemy, the ignorance of our true self.
Virabhadrasana is also a polar position and therefore it must be performed first from one side and then on the other for the same time; lets see how to carry it out step by step:

  • Stand on the mat with your feet close together, facing the length of the mat.
  • Exhale and widens apart your legs bringing your feet at a distance of about a metre between them.
  • Raise your arms perpendicular to the ground and parallel to each other and lengthen your fingers.
  • Lower and relax your shoulders moving them away from your ears.
  • Turn your left foot of 45 degrees to the right and turn your right foot 90 degrees towards the right so that it points toward the shorter side of the mat.
  • Align the right heel with the left heel.
  • Exhale and rotate your torso to the right, directing the pelvis forward as much as possible.
  • Lower the left heel until it touches the ground, maintaining your leg straight if you can.
  • Stretches the your coccyx towards the ground, as if a rope is pulling the last vertebrae of the spine towards the ground, and arch slightly backwards the top part of your back.
  • With the left heel firmly anchored to the ground, exhale and bend the right knee about 90 degrees, positioning it above the right ankle, so that the calf will be perpendicular to the ground.
  • Stretch your arms out upwards and open your chest. Do you perceive starting from the heel resting on the ground, a thrust that runs through your leg, abdomen, chest and arrives, up to your arms?  Joing your palms together and point your fingers upwards trying to stretch yourself up.
  • Keep your head in a neutral position, looking forward, or bend it slightly backwards and direct your look towards and beyond your thumbs.
  • At this point keep the position until you can, breathe normally.
  • To exit from the position and return to the starting position, inhale and press well your left foot on the ground while straightening your knee and right leg.  Put both feet towards the long side of the mat and lower your arms exhaling.
  • Breathe slowly for a couple of times and then turn your feet and repeat the position from the opposite side, possibly for the same duration.
  • At the end back to starting position slowly approaching your feet between them.


The warrior virabhadrasana has numerous benefits:

It stimulates the functions of the thyroid and parathyroid glands.

Expands the volume of the chest and the lung capacity.

Strengthens the muscles of the legs, arms and back, doing so improves the symptoms of sciatica.

Lengthens the muscles of the shoulders, neck, abdomen and hips.

If you want to deepen and start with the basics of yoga take a look at our ebook yoga for everyone