Virabhadrasana

Virabhadrasana, commonly known as Warrior pose, is a family of standing yoga postures named after Virabhadra, a fierce form of the Hindu god Shiva. The term derives from Sanskrit, with virabhadra meaning "heroic warrior" and asana meaning "pose." The core trio in many modern yoga classes includes Virabhadrasana I, II, and III.

Virabhadrasana I features a forward-front knee aligned over the ankle, a long back leg, squared hips, and arms reaching overhead. Virabhadrasana II involves a wider stance, the front knee bent to about 90 degrees, arms extended parallel to the floor, and the gaze directed over the front hand. Virabhadrasana III is a balance pose with the torso and the lifted leg extended in alignment, while the arms reach forward or extend overhead.

Common alignment cues across the poses include keeping the front knee tracking over the toes, grounding the back foot, lengthening the spine, and engaging the core. Modifications can include a shorter stance, using a wall or chair for support, or lowering the arms to shoulder height for beginners.

Benefits commonly attributed to the Warrior poses include strengthened legs and hips, improved balance and stamina, increased cardiovascular engagement, and enhanced focus. They also provide chest and shoulder opening. People with knee, ankle, or shoulder injuries should practice with care and consult a qualified instructor for modifications.

Variations and related forms include Viparita Virabhadrasana (Reverse Warrior) and Baddha Virabhadrasana (Bound Warrior), among others, which adjust arm position or add bindings for additional challenge or stretch. Virabhadrasana is widely taught in modern yoga as part of standing sequences and Sun Salutations.