How To Do The Virabhadrasana 2 And What Are Its Benefits

Written by , BA Shirin Mehdi BA Experience: 3 years

Vira – Vigorous, warrior, courageous; Bhadra – Good, auspicious, friend; Asana – Posture; Sanskrit: वीरभद्रासन; Pronounced as veer-ah-bah-DRAHS-anna

This asana is named after the mythological character created by Lord Shiva called Veerabhadra. Veera in Sanskrit means hero, Bhadra means friend, and Asana means posture. This posture is one of the most graceful postures in yoga. It celebrates the achievements of a mythical warrior. This asana is commonly called the Warrior Pose or the Warrior Pose II.

Everything You Need To Know About The Virabhadrasana 2

  1. What You Should Know Before You Do The Warrior 2 Pose
  2. How To Do The Virabhadrasana
  3. Precautions And Contraindications
  4. Beginner’s Tips
  5. Advanced Pose Alterations
  6. Benefits Of The Virabhadrasana
  7. The Science Behind The Warrior 2 Pose
  8. The Mythology Behind Virabhadrasana
  9. Preparatory Poses
  10. Follow-Up Poses

What You Should Know Before You Do The Warrior Pose

It is best to practice yoga early in the morning, especially if it is an asana as powerful as this that improves focus and concentration. But in case you cannot practice in the morning, you could do it in the evening too.

Another thing you must do before you do this asana is to keep your stomach empty and bowels clean. Make sure you eat your meals at least four to six hours before the practice so that the food is properly digested and you have enough energy generated for your workout.

Level: Beginner
Style: Vinyasa
Duration: 30 Seconds
Repetition: Once On Each Leg
Strengthens: Ankles, Legs
Stretches: Ankles, Groin, Shoulders, Legs, Lungs, Thorax

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How To Do The Virabhadrasana 2 (Warrior 2 Pose)

1. Stand absolutely straight and spread your legs about three to four feet apart.

2. Turn your right foot outwards by about 90 degrees and your left foot inwards by about 15 degrees. You need to make sure that the heel of your right foot is perfectly aligned to the center of the left foot.

3. Lift your arms sideways such that they are at your shoulder height. Make sure your palms are facing upwards, and your arms are parallel to the ground.

4. Take a deep breath, and as you exhale, bend your right knee. Your right knee should not overshoot your ankle. Your right knee and right ankle should form a straight line.

5. Now, gently turn your head, and look to your right.

6. As you get comfortable in the pose, you need to push yourself further. Stretch your arms, and gently push your pelvis down.

7. Stay in the pose as determined as a warrior and with a smile on your face. Keep breathing.

8. Inhale and come out of the pose. Drop your arms as you exhale.

9. Repeat the pose on your left leg by turning your left foot outwards by 90 degrees and your right foot inwards by about 15 degrees.

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Precautions And Contraindications

These are a few things you must be cautioned about when you do the Virabhadrasana.

1. It is best to practice the Warrior Pose II under the supervision of a certified yoga instructor or after consulting your doctor, especially if you have had any spinal disorders in the past or if you have just recovered from a chronic illness.

2. People suffering from high blood pressure should completely avoid practicing this posture.

3. This posture benefits pregnant women who are in their second and third trimesters. However, they must consult with a doctor before doing this posture. They can also stand close to a wall to support themselves while practicing this pose.

4. It is best to avoid this asana if you have diarrhea.

5. If you have knee problems or arthritis, use support at the knee. This will give you some comfort when you hold the pose.

6. If you have neck problems, do not turn your head. Keep your head straight and hold the pose.

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Beginner’s Tips

Here is a little tip for beginners. When you bend the left knee to a right angle as you get into the pose, bend it quickly with a deep exhalation, and aim to place the inside of the left knee towards the little-toe side of the left foot.

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Advanced Pose Alterations

These are two alterations that will help you intensify the pose once you have mastered the basics.

1. To increase the stretch in the torso, lean the torso slightly away from the bent leg, and tilt your arms parallel to the line of the top of your shoulders.

2. To increase the length and potency of your arms in this pose, turn both your palms and the creases of your inner elbow such that they face the ceiling. As you do this, push your shoulder blades backwards. Then, as you maintain the rotation of the arms, turn your palms such that they face the floor again.

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Benefits Of The Virabhadrasana 2 (Warrior 2 Pose)

1. This asana strengthens and stretches the legs and ankles.

2. It also helps to thoroughly stretch the chest, lungs, groins, and shoulders.

3. It helps to stimulate the abdominal organs and improves digestion.

4. This asana helps to increase the stamina too.

5. It relieves any kind of backaches, especially those experienced during pregnancy.

6. It helps to relieve flat feet, osteoporosis, infertility, carpal tunnel syndrome, and sciatica.

7. This asana promotes peace, courage, and auspiciousness. It is an extremely graceful pose to practice.

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The Science Behind The Warrior 2 Pose (Virabhadrasana 2)

The Warrior Pose II requires both strength and stability. It also requires a whole lot of flexibility in the upper body as well as the hips. The Virabhadrasana balances both the Sthira (steadiness) and Sukha (ease) of the body.

This asana involves the whole body and also makes us aware of the organs that are out of sight. In this asana, keeping the back arm lifted and the back foot grounded stimulates the awareness.

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The Mythology Behind Virabhadrasana 2

This asana has deep-rooted history and mythology attached to it.

It is said that King Daksha organized an important ritual sacrifice but refused to invite his daughter Sati and her husband, Shiva. Sati was humiliated and insulted, so she barged into the gathering and walked straight into the fire.

Shiva was devastated when he heard about Sati’s death. He pulled out a lock of his hair and banged it on the ground. The lock of beaten hair transformed into a powerful warrior. Shiva named this warrior Virabhadra, and ordered him to destroy Daksha and his guests.

This pose, the Warrior Pose II, happens when he sights Daksha, his target.

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Preparatory Poses

1. Baddha Konasana
2. Supta Padangusthasana
3. Utthita Trikonasana
4. Vrikshasana

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Follow-Up Poses

1. Bakasana
2. Utthita Trikonasana
3. Vrikshasana

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Practicing this asana involves strength and will power. It is one of the best asanas to practice. It might look easy, but it is quite challenging, and a challenge worth taking up.

So are you ready to enjoy these benefits of warrior ii pose benefits? Do share your experience with us by commenting below.

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Shirin Mehdi

Shirin MehdiHealth & Wellness Writer

Shirin is a health and wellness writer with three years of experience and specializes in writing articles on yoga and has extensive knowledge about the postures of the asanas. Prior to joining Stylecraze, she interned with an advertising firm as a copywriter and as an editorial intern for a luxury fashion magazine.
Read full bio of Shirin Mehdi