Warrior pose 1 (Virabhadrasana 1): Steps and Benefits and Precautions

The great yoga gurus of India have built asanas not only on nature but also on the characters described in religious stories. One such asana is also Virabhadrasana-1. In the English language, it is called Warrior Pose 1. It is also called the seat of warriors.

The practice of Warrior pose 1 (Virabhadrasana 1) is recommended to those who want strength and elation in their body. In the religious legends of Hinduism it is described that Virabhadra is the gatekeeper of Shiva’s Ganesha and Kailash, who appeared in this mudra from the earth. This asana is done to strengthen the body as well as to prepare the base of fitness.

So in this article, I will give information about what is Warrior pose 1 (Virabhadrasana 1), the benefits of doing Virabhadrasana 1, the right way to do it, methods, and precautions.

What is Warrior pose 1 (Virabhadrasana 1)?

Virabhadrasana is a combination of three basic words Vira + Bhadra + asana. Here, ‘Veera’ refers to a ‘warrior/hero’, ‘Bhadra’ means ‘friend’, and ‘asana’ to ‘mudra’.

Virabhadrasana, also known as Warrior Pose. This asana was named after Virabhadra, an incarnation of Lord Shiva. The history of the warrior Virabhadra, like other stories in the Upanishads, provides inspiration in life. This asana strengthens the muscles of the hands, shoulders, thighs, and waist.

The sages of yoga science have constructed a total of three asanas over Virabhadra.

  • Warrior pose 1 (Virabhadrasana 1) (Asana, appeared from the earth)
  • Warrior pose 2 (Virabhadrasana 2) (Asana, in which he saw Daksha)
  • Warrior pose 3 (Virabhadrasana 3) ( In which he cut off Daksha’s head)

Warrior pose is considered to be a beginner level or easy posture. This is done in configuration style. It is recommended to do this for 20 seconds on one leg. It is repeated only once.

From the practice of Warrior pose 1 (Virabhadrasana 1)

  • Heel
  • Thighs
  • The shoulder
  • Calf
  • hand
  • the back

Etc. are strong.

What you need to know before doing this asana

Yoga is practiced early in the morning, but if you are not going to get up early, the next best time to practice yoga is in the evening.

It is necessary that your stomach and your bowels are empty before you perform Virabhadrasana. Ensure a four to six-hour gap between your meal and exercise so that the food is fully digested and you are energetic for the workout.

Before doing this asana you should know

Level: Beginners
Style: Vinyasa
Duration: 20 seconds on each leg
Repetition: 1
Firmness: ankle, thigh, shoulder, calf, arms, back
Stretch: ankle, navel, groin, throat, shoulder, lungs, calf, thorax, neck.

How to do Warrior 1 (Virabhadrasana 1)

It is very easy to do Warrior pose 1 (Virabhadrasana 1), let’s know in detail the method of performing this asana-

  • To do this Warrior pose-1, first of all, spread the yoga mats in a clean place and stand directly on it.
  • For this, you can also stand in Tadasana Yoga posture.
  • Now spread both your legs 3 to 3.5 feet.
  • Keep both your hands up, ie keep them parallel to the ground.
  • Now take the palms of both your hands on top of your head and join them together.
  • Then rotate your right foot’s paw at a 90-degree angle and the left foot’s claw 45 degrees.
  • Now keep your feet fixed, just rotate the upper body in the direction of the right toes.
  • In this case, your mouth will also rotate 90 degrees in the direction of the right toe.
  • After this, bend your right leg from here at the knee and make a 90-degree angle on it.
  • In this position, your right leg will be parallel to the floor and the left leg will be completely straight.
  • Now tilt your head backward and look at the sky.
  • In this position, you stay for 30 to 50 seconds and then return to your starting position.
  • Again repeat the whole process with the other leg.

Health Benefits Of Warrior 1 pose (Virabhadrasana 1)

1. Improves The Function Of The Respiratory System

In Virabhadrasana-1 or Warrior pose-1, both hands are stretched with the head raised. While the stretch from the head goes to the chest and diaphragm. In this posture, the diaphragm has to be fixed.

The muscles of the diaphragm begin to shrink due to the spreading of hands and a deep stretch on the chest. With this contraction, all the organs associated with breathing begin to become active. Due to the gas passing through the lungs, the consciousness of the body begins to deepen and slow down.

In Virabhadrasana-1 or Warrior pose-1, there is a better movement of fresh air going into the body. Due to the freshness of the air, the passage of the windpipe also remains clear. It also prevents any kind of allergy.

2. Improves The Circulatory System

On doing Virabhadrasana-1 or Warrior 1 pose, the air goes in greater quantity through the nasal passages. This air also exerts deep pressure on the diaphragm through the throat. With the breath, fresh oxygen goes inside the body, which increases the flow of blood.

On doing Virabhadrasana-1 or Warrior 1 pose, the air goes in greater quantity through the nasal passages. This air also exerts deep pressure on the diaphragm through the throat. With the breath, fresh oxygen goes inside the body, which increases the flow of blood.

With this fresh air and deep spread in the spinal cord or spinal cord, the heart starts beating rapidly. An active communicative system is very important for good metabolism. This produces hormones that develop the whole body in a balanced way.

3. To Calm the Mind

Nowadays every person in the world has problems with mental stress at some time in their life. To reduce this tension and to keep your mind calm Virabhadrasana has very good postures, Virabhadrasana-1 posture spreads the spirit of courage, grace, and good luck.

4. Beneficial in Physical Exercise

By doing the Warrior 1 pose, there is a good stretch on your whole body, due to which your body exercises. This asana minimizes the problem of chest lung, shoulder, neck, back pain, etc.

Apart from this, the warrior 1 pose also strengthens the thighs, calves, and ankles. It helps in releasing tension from the shoulders almost immediately and cures spasms of the shoulders.

5. Increased Confidence with Strength

Virabhadrasana-1 is compared to the warrior. Therefore, the practice of this asana helps in increasing consciousness, stability, and stamina in the body. Also, it helps to increase better confidence.

Overall Flexibility Of The Body Improves

By practicing the warrior 1 pose, the entire body gets a deep stretch. This improves the flexibility of the body at a slow but correct pace. This flexibility helps you do many other difficult and advanced level yoga.

6. Therapy works like

Virabhadrasana-1 acts as a therapy in curing many diseases such as Asthma, Sciatica, and Insomnia. While performing the asana, the diaphragm has to be dilated, which helps the respiratory system work better and helps a lot in asthma patients.

Apart from this, the entire leg works from the base of the spine by bending the hips. This also helps in better movement of the psychotic nerves. Stamina and stability come with consciousness in the body, and new energy is transmitted throughout the body. This helps to overcome diseases like insomnia.

7. Useful to Build up the Body

warrior 1 pose is a very good posture to build up our body, by doing this yoga posture, our body becomes strong like a warrior. This asana is known to build up and tone our lower back, arms, and legs. It helps to stabilize and balance the body as it builds endurance.

8. Internal organs are working well

With the practice of warrior 1 pose, the muscles of the lower abdomen, as well as the muscles of the digestive system and genitals, also begin to work well. This eliminates the problems of the digestive system, along with it the muscles of the genitals also start working well.

Preparatory Poses

  • Supta Virasana (Reclined Hero pose,)
  • Upavistha Konasana (Wide-angle seated forward bend)
  • Adho Mukha Svanasana (Downward Dog Pose)
  • Utthita Parsvakonasana (Extended side angle pose)
  • Supta Padangusthasana (Reclining Hand to Big Toe Pose)
  • Parivrtta Parsvakonasana (Revolved side angle pose)
  • Virabhadrasana II (Warrior 2 pose,)
  • Vrikshasana (Tree Pose)
  • Gomukhasana (Cow Face Pose)
  • Virasana (Hero Pose)

Precautions for Warrior pose 1 (Virabhadrasana 1)

  • Try not to do this asana if you have pain in the spine.
  • This asana should not be done even if there is a genuine ailment.
  • One should not do Virabhadrasana-1 when there is undeniable irritation.
  • Try not to lift your hands when there is an issue of shoulder pain.
  • In case of knee pain or arthritis, practice with the assistance of a divider.
  • Heart and hypertension patients ought not to do this asana.
  • At first, do Veerabhadrasan-1 under the management of a yoga mentor.
  • You can do this asana all alone also.
  • Always consult a doctor before starting the practice of Virabhadrasana-1.


Virabhadrasana-1 is an excellent stance of yoga science. A solid brain lives just in a sound body. Virabhadrasana-1 initiates digestion as well as assists with keeping your brain stable. What’s more, in this day and age, keeping up equilibrium is the main thing. Virabhadrasana-1 aids in building up a similar quality related to making a balance in your body.

To practice, Veerabhadrasana-1, your legs, and qua drips must be strong enough to lift the weight of the entire body. But first, you have to win over your mind’s fear that you should not fall while rehearsing

Regardless of whether you tumble down, take a full breath, and commendation yourself for considering and practice once more. To do this asana in the underlying stage, look for direction from a certified yoga instructor.


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