{"id":13013,"date":"2023-01-02T10:07:09","date_gmt":"2023-01-02T10:07:09","guid":{"rendered":"https:\/\/srisrischoolofyoga.org\/na\/?p=13013"},"modified":"2023-01-02T10:28:20","modified_gmt":"2023-01-02T10:28:20","slug":"warrior-pose-3-variants-for-hip-flexibility-and-fortitude","status":"publish","type":"post","link":"https:\/\/srisrischoolofyoga.org\/na\/blog\/warrior-pose-3-variants-for-hip-flexibility-and-fortitude\/","title":{"rendered":"Warrior Pose: 3 Variants For Hip Flexibility and Fortitude"},"content":{"rendered":"

Warrior pose or Virabhadrasana <\/span>(veer-aa-ba-DRA-SUN-aa)<\/span>, is one of the most powerful poses in yoga. Learn and include its three variants in your routine to gain hip flexibility and mental strength, courage, poise and valor.\u00a0<\/span><\/p>\n

Warrior pose builds strength in the arms, shoulders, thighs, and back. It\u2019s named after a fierce warrior, Virabhadra, who symbolizes our ability to overcome ego and ignorance.\u00a0 This standing yoga pose\u2019s name is derived from the Sanskrit words <\/span>Vira<\/span><\/i>, meaning warrior, <\/span>bhadra<\/span><\/i>, meaning good or auspicious, and <\/span>asana<\/span><\/i>, meaning pose.\u00a0<\/span><\/p>\n

Level of difficulty: \u00a0 Beginner<\/span><\/h4>\n

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Warrior pose variations<\/span><\/h1>\n

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Step-by-step instructions<\/span><\/h2>\n

There are<\/span> three variations of warrior pose that build strength and balance in the body.\u00a0 Here are step-by-step instructions for all three.<\/span><\/p>\n

Warrior 1:<\/span><\/h3>\n
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  1. Stand up straight in mountain pose (<\/span>tadasana<\/span><\/i>) with your feet hip-distance apart and your arms by the sides of your body.\u00a0 Breathe deeply and evenly, calming your mind and bringing it to the present moment. Draw your awareness inward.<\/span><\/li>\n
  2. Separate your legs wide apart at a distance of at least three to four feet.<\/span><\/li>\n
  3. Turn your right foot out at 90 degrees and your left foot in at 15 degrees, or keep it straight with toes pointing forward.<\/span><\/li>\n
  4. Align the heel of your right foot with the center of your left foot.<\/span><\/li>\n
  5. Turn your upper body to the right.<\/span><\/li>\n
  6. Breathe in and reach your arms up, keeping your hands shoulder-distance apart and your palms facing each other. Allow your shoulder blades to open out and up slightly. Keep your gaze forward. You may bring your palms together and look up at your thumbs.<\/span><\/li>\n
  7. Exhale, and with your arms raised, bend your right knee and bring your right thigh parallel to the floor, feeling the stretch in your thigh and hip.<\/span><\/li>\n
  8. Keep your right knee above your right ankle. Make sure that the knee does not extend out beyond the ankle. Keep the back foot grounded and the back leg straight without bending at the left knee.<\/span><\/li>\n
  9. Stay in the pose for about five to ten breaths. If you like, you can extend your spine slightly backward like in a crescent moon. Breathe evenly.<\/span><\/li>\n
  10. Breathing in, straighten your right knee.\u00a0 Breathing out, bring your arms down.<\/span><\/li>\n
  11. Repeat the pose on the other side.<\/span><\/li>\n<\/ol>\n

     <\/p>\n

    Warrior 2:<\/span><\/h3>\n

    \"warrior<\/p>\n

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    1. Repeat steps 1-4 from warrior one pose as listed above.<\/span><\/li>\n
    2. Breathing in, lift both arms parallel to the ground at shoulder height with your palms facing upwards.<\/span><\/li>\n
    3. Turn your head to the right, and gaze at the tip of your right middle finger.<\/span><\/li>\n
    4. Breathing out, bend your right knee and bring your right thigh parallel to the floor, keeping your upper body straight. Hold the pose with the determination of a fierce warrior. Invoke the valor and courage within. Be a yoga warrior that is ready to face the challenges of your life fearlessly, with grace and poise.<\/span><\/li>\n
    5. Breathing in, extend your right leg and come up.<\/span><\/li>\n
    6. Breathing out, lower your hands to your sides.<\/span><\/li>\n
    7. Repeat the posture on the other side.<\/span><\/li>\n<\/ol>\n

      <\/h3>\n

      Warrior 3:<\/span><\/h3>\n
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      1. Stand in <\/span>tadasana<\/span><\/i> (mountain pose). Step your left foot about two feet behind you. Balance the weight evenly between both feet.<\/span><\/li>\n
      2. Inhaling, bring your palms together over your head and interlock your fingers.\u00a0 Release your index fingers so they point upward.\u00a0<\/span><\/li>\n
      3. Breathing out, keep your right foot grounded and firm, and shift all your weight onto your right leg.\u00a0 Lift the left leg up behind you, and stretch your arms and upper body forward, bringing them parallel to the ground.\u00a0 Hold the pose and breathe evenly.<\/span><\/li>\n
      4. Stretch your arms toward the front wall and your left leg toward the back wall. Make a gentle effort to keep your hips aligned on one plane.<\/span><\/li>\n
      5. Hold the posture for a few breaths.<\/span><\/li>\n
      6. To release, breathe in and slowly lower the left leg to the floor while bringing your torso up.\u00a0 Exhale, and relax your arms to the sides.<\/span><\/li>\n
      7. Repeat on the other side.<\/span><\/li>\n<\/ol>\n

         <\/p>\n

        Benefits of warrior pose<\/span><\/h2>\n

        \"benefits<\/p>\n