VIRABHADRASANA

Warrior Poses

Virabhadra Mudra Virabhadrasana I Virabhadrasana II Virabhadrasana III Virabhadrasana I Viparita Virabhadrasana II

Daska once celebrated a great sacrifice, but he did not invite his daughter Sati nor her husband Shiva, the chief of the Gods. Sati, however, went to the sacrifice, but being greatly humiliated and insulted, threw herself into the fire and perished. When Siva heard this he was gravely provoked, tore a hair from his matted locks and threw it to the ground. A powerful hero named Virabhdra rose up and awaited his orders. He was told to lead Siva's army against Daksa and destroy his sacrifice. Virabharda and his army appeared in the midst of Daksa's assembly like a hurricane and destroyed the sacrifice, routed the other gods and priests, and beheaded Daska. Siva, ingrief for Sati, withdrew to Kailas and plunged into meditation. Sati was born again as Uma (more commonly known as Parvati) in the house of Himalaya. She strove once more for the love of Shiva and ultimately won his heart through her own devotion. The story is told by Kalidasa in his great poem Kumara sambhava (The birth of the War-Lord.) This asana is dedicated to the powerful hero created by Siva from his matted hair.
Light on Yoga: Yoga Dipika by B.K.S. Iyengar 1966 George Allen & Unwin Publishters, Ltd.; ISBN 0-8052-1031-8

Virabhadra (Sanskrit) Heroically beneficent or benevolent; an avatara of Siva, the patron of occult study and achievement. Ancient Indian myth represents him as a monster to human vision, being a thousand-headed and thousand-armed entity born of the breath of Siva-Rudra -- Siva under his form of Rudra, and therefore the great destroyer because regenerator. In the Mahabharata, Siva commissions this entity "to destroy the sacrifice prepared by Daksha. Then Virabhadra, 'abiding in the region of the ghosts (ethereal men). . . . created from the pores of the skin (Romakupas), powerful Raumas, (or Raumyas): (SD 2:182-3). This allegory refers in human history to the evolution of the "sweat-born" or second root-race and the destruction of the remnants of the first root-race. Cosmically Siva-Rudra is the active force of mahat (cosmic mind), both regenerative

and destructive; and following the same line of thought Virabhadra in his human application has reference to the incessant effort of the manasaputras to break forth through the veils of maya to bring mind to the mentally somnolent or imperfectly awakened earliest human races. Hence, the reference to Virabhadra as thousandheaded, -eyed, or -armed may likewise be applied to mind -- for mind is not only all seeing but all performing and all wise.
Encyclopedic Theosophical Glossary 1999 by Theosophical University Press.

Virabhadrasana I
Warrior I

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Virabhadrasana I Demonstrated by Beryl Bender Birch

The Hard & The Soft Ashtanga Yoga Institute Beryl Bender Birch & Thom Birch, Directors P.O. Box 5009 East Hampton, NY 11937 Tel. 212-661-2895 Power Yoga: The Total Strength and Flexibility Workout by Beryl Bender Birch 1995 Fireside Publishing; ISBN 0020583516

Virabhadrasana II
Warrior II

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Virabhadrasana II Demonstrated by Doug Keller

DoYoga Home Studio: The Health Advantage Yoga Center 1041 Sterling Road, Suite 202 Herndon, VA 20170 Tel: 703 435-1571

Virabhadrasana II
Warrior II Doug Keller

About the Pose

The Warrior Pose covers many bases: it is a great hip stretch for beginners and is very beneficial for the knees -- as long as the alignment instructions for bending the front leg are followed closely. It is also effective for opening, strengthening and aligning your shoulders -- particularly if you are at all stoop-shouldered -and stretches and realigns your neck. The pose also has an uncanny effect on your mood, bringing forth a sense of strength, empowerment and the many other qualities of a well-adjusted warrior. Try it when you're feeling weary from desk work or just a bit overwhelmed...

The Pose
Take the Basic Stance for Standing Poses.
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Keeping your pelvis level, exhale as you bend your right leg -ideally to a ninety degree angle, so that your thighbone is

parallel to the floor. Bend your knee toward the middle of your right foot. However much you are able to bend your knee, be sure that your right knee remains directly over the ankle (i.e. your shin should be perpendicular to the floor). If your knee goes out beyond your heel, then take a wider stance. Keep your left thigh firm and the leg straight. Reach back strongly through your left arm to keep your torso centered and upright. Be aware of the centerline of your body; the central axis of your spine, and stretch your legs and arms equally away from that centerline. Maintain an even stretch through both arms as you turn your head to look out over the right hand. To adjust your shoulders, take your hands slightly forward and draw your shoulders back; lift your heart and extend fully from your heart out through the fingertips, drawing your arms back in line with one another.

Protecting and Strengthening your Knee

When bending your knee, keep your kneecap facing toward the middle of your foot.
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As mentioned above, also be sure that the bent knee remains directly above the heel, so that the shin is perpendicular to the ground. Observing these two points of alignment for the knee both protects the knee from strain and strengthens the muscles which surround and support the knee joint.

Opening your Hips

To deepen the stretch to your hips in the pose, do the following:
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Bending your right knee only halfway, turn the tops of your thighs in (toward the center line of the body), moving the inner left thigh back. Your left hip should be lined up with your left heel. Firm your left thigh, keeping the leg straight and the thigh in this position as much as possible. Firm the tops of your buttocks and draw your tailbone down toward the floor. As you draw your tailbone down, your lower belly will tone and draw in and up. Your thighs will rotate out and you'll feel a stretch deep in the hip joints. Keeping these two actions, bend your right knee into the full pose, stretching your right knee away from your left hip. You'll feel a deep stretch on the insides of your thighs. Balance your weight evenly between the two feet.

Opening your Shoulders

To open your shoulders and chest, and to stretch the sides of your neck, do the following:
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Turn your head to look forward, so the neck is extended evenly on all sides. Take both hands forward, then retract both shoulders back, drawing the shoulderblades firmly into your back toward the spine. Rotate your arms so that the palms face upward toward the ceiling; let this action draw the inner edges of your shoulderblades down your back toward your waist, pressing the lower tips of the shoulderblades forward to lift your heart and open your upper chest. Keeping that opening in your heart, take your arms back in line with your body and turn your hands so that the palms face down toward the floor. Keeping the muscles of your arms and shoulders firm and drawing inward toward your heart, radiate your strength from your heart back out through your arms, extending out through the bones to make the pose shine with an expansive energy. Release the back of your neck so that it feels long and extended. Turn your head on the axis of the spine to look out over your right fingertips. Look with your left eye toward the fingertips, keeping your shoulders back. Let your head balance on the top of the spine, so that the back of your neck does not feel compressed. Enjoy the stretch to the sides of your neck and the release of tension from your shoulders.

Virabhadrasana III
Warrior III

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This asana is also known as Eka Padasana or One (Footed) Legged Pose Pose, Dighasana A. In the Bikram method, this is called Tuladandasana, or Standing Stick Pose.

Virabhadrasan a III Demonstrated by Tony Sanchez

Photograph by Kurt Anderson Yoga Journal, March 2000 Phone: 510-8419200 or eMail

Virbradrasana III Demonstrated by Jurka Jaguckiego

Miejsce zajec: Osrodek Kultury Sanigo ul.Chopina 22 71-450 Szczecin Tel.(091) 452 53 33 This site is in Polish. We would provide more information about this yogi, but we can't translate it. Please email us if you can help!

Viparita Virabhadrasana I
Reverse Warrior (I)

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Viparita Virabhadrasana I Demonstrated by Sara Bersi

Notice how Sara squares her hips over her front knee, vs. Virabhadrasana II, where they're squared to the side?

Viparita Virabhadrasana II
Reverse Warrior (II)

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This asana is also known as a Parighasana variation, or Gate Latch Pose.

Viparita Virabhadrasa na II Demonstrated by Nance Samuels

Keep the front leg at a 90 angle. Let your back hand wrap around the back of your thigh as a resistance point, rather than pressing dangerously into the side of your knee. This also facilitates a longer, more comfortable side body.

Virabhadra Mudra
Virabhadra's Hands

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This asana is also known as Humble Warrior Pose, for which I don't have the Sanskrit. It's also known as Sirsa Angusthasana (Sirsangusthasana), or Head (to) Big Toe Pose.

Virabhadra Mudra Yogi Unknown

(eMail me if you know the Yogi's name!) From Yoga Vidya in Germany Tel. 026858002-0

Virabhadra Mudra Demonstrate d by Roman "Ramesh" Peterka, R.Y.T. (500)

YogaRam P.O.Box 25341 Alexandria, VA 223135341 Tel. 703-5666164 The fullest expression of this asana would be to have the palms of the hands together, the sole of the back food flat, and the bent knee in towards the shoulder. The back food should also be turned in, so as not to tweak the straight-leg knee.

Created on ... September 26, 2001 by Yoga Dancer Designs. This page was last updated on Tuesday, 24-Apr-2007 10:08:10 EDT, and today is Wednesday, 28-May-2008 14:58:36 EDT. We've been blessed with visitors since April, 2002.

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