Virabhadrasana: Benefits and limitations!!!

Virabhadrasana has profound mythology and history behind it. The name has been inspired by the creator of Yoga, Lord Shiva, Actually Vira means a Brave or Hero and Bhadra means Friend, but somehow in English translation meaning got lost. This asana has variation in three parts named as Virabhadrasana 1, 2 and 3.

Virabhadrasana Type 1

It is a position where a warrior is ready to protect, the upper body is erect, feet wide open and grounded, with both hand up to the sky and a gentle back band. With gentle breathing.


  • Strengthens lower back, arms, and legs
  • Enhances the stamina of an individual
  • Strengthens ankles, shoulders, back, arm, calves and thighs
  • Backs off solidified shoulders
  • Discharge stress and worries relaxing your mind, body, and soul
  • Working on this posture improves all standing poses and hip openers


  • People with high blood pressure and heart ailments should not attempt this Yoga posture.

Virabhadrasana Type 2

During this Asana the warrior is calm and looking straight at the aim or goal, back foot grounded, front foot 90-degree bend, waist open towards the long side of mat, arms widespread, ready to protect or attack. Breathing in belly gently


  • Enhances the strength and flexibility of legs and ankles
  • Enhance balance, grounding and concentration
  • Relieves backaches
  • Energies the whole body and boosts stamina
  • Especially beneficial for pregnant women
  • Improves the digestive system
  • Stretches shoulders, chests, groins, and lungs, thus opening them.
  • Solve problems such as carpal tunnel syndrome, flat feet, and osteoporosis


People with chronic illness, heart ailments, high blood pressure should not attempt this yoga posture.

Virabhadrasana Type 3

It is a dynamic standing posture which is well known for its stamina. Keeping your knee slightly bend can be helpful in creating a balance. The position of arms can vary in this asana like both in front, out to the sides, pointing the back or you can keep your palms together in front of you. The other leg is paralleled to the ground.


  • Enhance the flexibility
  • Stretches muscles of thighs
  • Makes you feel relaxed
  • Improves balance and full body coordination
  • Improves digestion
  • Stimulates the abdominal organs
  • Strengthens arms, back muscles, shoulders and legs


  • If you have recovered from a chronic illness recently then perform this yoga posture only after consulting your doctor.
  • If you are suffering from spinal disorders then you should avoid performing this Yoga posture.
  • If you are suffering from diarrhea, knee pain or arthritis then you should avoid this asana.