Comprehensive Guide on Veerabhadrasana

Yogasana has many Asanas that target particular or multiple parts of the body at one go. One such Asana is the Veerabhadrasana. It targets shoulders, arms, back muscles, and thighs at the same time. It is also known as the Warrior Pose and combines three words – Veera – warrior, courageous; Bhadra – auspicious; and Asana – posture.  Veerabhadrasana is named after Veerabhadra, a tall, dark, and brave warrior who was also an incarnation of Lord Shiva. Performing Veerabhadrasana has various benefits associated with it. Accordingly, if you are looking to practice Veerabhadrasana, here’s a comprehensive guide on this pose.

Brief History and Origin of the Pose

There’s a story associated with Veerabhadrasana. Let’s look at that before we delve into the other technical aspects of the pose. Parvati’s father, the Lord of the Mountain, did not invite her or her husband to the Daksha Yagna, where he was about to give sacrifices as offerings to the gods.  But Parvati went to the Yagna, against her husband’s advice. There, she felt highly insulted at her father’s adamant stand and refusal to invite Lord Shiva. In that rage, she sacrificed herself in the Yagna. The incident enraged Lord Shiva. From one of his dreadlocks, he created a warrior, Veerabhadra. He ordered Veerabhadra to avenge Parvati’s death by destroying Daksha’s army and killing Daksha himself.  Veerabhadra followed Lord Shiva’s orders. It is the sequence of the warrior poses that tells the entire story. In Veerabhadrasana, the various arm positions in the three warrior poses represent the brave warrior’s several arms.

How to Do Veerabhadrasana 1

Veerabhadrasana comprises three poses. Let’s focus on how to perform the first pose.

Step-by-Step Instructions

Veerabhadrasana 1 or Warrior 1 is part of the story when the warrior rose from the ground from Shiva’s dreadlock, his arms, and his gaze upwards. Here’s how you do it.
  • Standing straight towards the long side of the mat with your feet 3-4 feet apart.
  • Take your right foot out towards the short side of the mat, with your knee bent to keep it at a 90-degree angle.
  • Turn your left foot in by approximately 15 degrees.
  • Now, gradually, lift both arms sideways to your shoulder height. Ensure your palms face upwards.
  • Exhale deeply and bend your right knee.
  • Turn your head and hips towards your right.
  • Extend your arms more.
  • Hold your head high with a warrior’s determination.
  • Maintain deep breathing.
  • Breathe in and lower your arms, while releasing the pose.
  • You can do the same sequence now on the left side.
You may keep palms facing each other, or even in Namaste mudra. you may also interlace your fingers except for your thumbs and index fingers to form the Kali Mudra.

Modifications and Variations for Different Skill Levels and Physical Abilities

If you suffer from chronic pain or have a limited range of motion, you can still perform the Veerabhadrasana 1 pose with some modifications. Here’s more to it.
  • You can lift the back leg off the floor and place it on a Yoga block
  • Instead of stretching your arms, keep your hands close to your chest.
  • You can place the back knee on the floor.

Benefits of Veerabhadrasana 1

Performing Veerabhadrasana regularly and appropriately results in several benefits. Some of the most significant Virabhadrasana 1 benefits include the following.

Improved Posture and Balance

This is among the top Veerabhadrasana 1 benefits. The pose improves your posture, balance, and coordination. It proves particularly useful for people in their 60s and 70s with a reduced range of motion due to old age. 

Strengthening of the Legs, Core, and Upper Body

Veerabhadrasana 1 also helps strengthen the core, thighs, ankles, calves, and knees. While improving your workout performance, the pose also improves your functionality. 

Increased Flexibility and Range of Motion in Hips, Shoulders, and Chest

Warrior Pose 1 stretches your hips, chest, shoulders, lungs, and stomach. Regular and appropriate practice helps enhance flexibility and simplifies routine movements.

Improved Concentration and Focus

The benefits of Virabhadrasana 1 also include improved blood circulation. It reduces stress and anxiety, calms the mind, and lowers the risk of neurodegenerative disorders. A peaceful mind remains more focused. Consequently, the pose improves the mind’s creative thinking abilities and augments productivity. 

Stimulation of Digestion and Circulation

The various movements involved in performing Veerabhadrasana 1 stimulate your digestive organs and keep problems like constipation, gas, bloating, and IBS at bay.

Strengthening of the Lungs and Respiratory System

The Asana opens up your lungs and increases their capacity. As a result, you can prevent conditions like asthma and COPD in the long run.

Precautions to Take While Practicing Veerabhadrasana 1

Veerabhadrasana 1 benefits the body in the long run, but only when performed correctly and safely. So, here are some precautions to take while performing Warrior Pose 1.
  • Do not do the pose on your own in the beginning. Seek guidance from a certified Yoga instructor or join Yoga classes to prevent injuries and muscle strains.
  • Do not overstretch your body during the pose, especially if you are a beginner.
  • Consult a doctor before practicing the pose if you have pre-existing medical conditions.
  • Don’t look up at your hands if you have neck problems. Instead, maintain a neutral position of the head and look ahead.
  • As a beginner or if you have back pain, perform the pose standing against a wall.
  • Start slowly to avoid stress and injuries.
  • Perform the pose early in the morning on an empty stomach. 


In a nutshell, Veerabhadrasana 1 has historic significance and is practiced by millions worldwide owing to its numerous benefits.  Some of the most vital Warrior Pose 1 benefits that we’ve already seen include strengthened legs, chest, and hips, enhanced lung functioning, improved digestion, enhanced blood circulation, increased focus and concentration, and improved flexibility. In this view, it would benefit you to try the pose, master it and incorporate it into your regular Yoga practice. You can always seek help from Yoga experts like Diya Yoga to perform the Asana appropriately and reap its benefits in the long run. Connect with us at +91 8975232395 to seek help from us in-person or online and perform the Asana optimally. The following are some more resources for further reading.

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