Yoga series – Virbhadrasana I (Warrior pose I)

Virbhadrasana is one of the most graceful yoga postures, which is derived from the word ‘Veera’ which means courageous warrior. As the name suggests, this posture is great for building confidence and stability.

Asana for beginners before you practice this: Tadasana, Adhomukhasvanasana



  1. Stand straight with your legs wide apart from each other at a distance of approximately 3- 4 steps.
  2. Turn your right foot out to 90 degree and left foot in by 45 degree.
  3. Lift your arms sideward to the height of your shoulders and parallel to each other.
  4. Exhale and bend your right knees so that it form a straight line with the ankle.
  5. Stretch your arms up into a perfect namaste, make sure your chest is uplifted.
  6. Stay in the posture for 10 to 12 normal breaths.
  7. Exhale and bring your hands down and come to neutral.



  • Please consult your doctor before you do this pose, if you have any spine injury.
  • People with high blood pressure and heart issues should not position their arms overhead.
  • If you have any knee injuries,do not bend your knees too low. You can take the support of the wall, if needed.


  • Strengthens and tone your lower back, legs and arms.
  • Releases stress from the shoulders very effectively.
  • Build confidence and stability.
  • Strengthens and stretches calves, hamstrings and ankle.


Author credits – Ankita Sinha