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Humble Warrior Pose (Baddha Virabhadrasana) steps, benefits and precautions

Humble warrior is one of the five variants of the warrior pose. It is a standing forward bending pose. It provides the practitioner with ample stretching in legs, hamstrings and calves. It also opens up the hips and improves overall flexibility.

Humble Warrior Pose steps, benefits and precautions

Baddha Virbhadrasana meaning

The name Baddha Virbhadrasana is derived from three Sanskrit words.

  • ‘Baddha’ meaning bound
  • ‘Virbhadra’ who is a fierce warrior in Hindu mythology & an incarnation of lord shiva
  • ‘Asana’ meaning pose
Humble Warrior Pose (Baddha Virabhadrasana) steps, benefits and precautions

How to do the humble warrior pose?

Here is a step by step guide on how to the humble warrior pose or baddha virbhadrasana.

Step one

Like all standing poses, the humble warrior pose is also started with Mountain pose (Tadasana) where you stand erect with your feet hip distance apart. Your body weight is distributed evenly on both the legs and the arms on the side of the body.

Step two

Move your right foot forward to a distance of 3 to 5 feet from the left foot. Rotate your right foot by 90 degrees from its previous direction. Rotate your left feet in such a way that it is rotated by 45 degrees in the final position.

The left foot should be pointing inwards in the final position.

Step three

Move your right foot slightly to the right and clasp both your hands behind your back. Your fingers should be interlaced at this point. 

Push your hands down your back and take a deep breath before starting with the forward bend.

Step four

As you breathe out, start doing the forward bend with your arms staying in the same position with respect to your back. Ensure that your upper body is inside your right knee in the final position and that your right knee is bent.

Do not rest your upper body on your right knee. Depending on the depth of your front bend, your hands would be at about 90 degrees to the ground.

Do not try to force the forward bend with your neck of shoulders and keep them relaxed while you are holding the pose..

Step five

To exit the pose, straighten your right leg and and get into the standing position with your hands clasped to the starting position in step three. Maintain the balance by putting weight on the back leg while raising your body.

Unclasp your hands and bring them to the side of your body.

Step six

Repeat the same steps for the other leg and other side of the body.

Benefits of the humble warrior pose

  1. Regular practice of the humble warrior pose improves the flexibility of your hips and acts as a hip opener. 
  2. The yoga pose provides a good stretch to your complete body including chest, shoulder, neck and back. 
  3. It improves the flexibility of your spine and strengthens it as well.
  4. Regular practice of the asana massages your internal organs and improves the performance of your overall digestive system.
  5. Viparita virbhadrasana increases the blood flow in your body and rejuvenates you. It also helps in reducing stress and anxiety.
  6. Regular practice of the humble warrior pose engages your core and abdomen muscles. This improves your overall balance.
  7. Since the yoga pose provides a complete stretch to your lower body as well, it helps in improving the strength of legs, ankles and thighs.
  8. Regular practice improves the blood circulation throughout your body and rejuvenates the nervous system. This helps in calming your mind and reduces stress & anxiety.

Precautions and contraindications

  1. Practitioners who are suffering from issues like back pain (upper or lower) or people with issues like Arthritis or gout should avoid this asana as it can aggravate the injuries.
  2. People who suffer from blood pressure (high or low) and cardiac problems should avoid this asana as well. For such yogis, it is better to practice it only under the guidance of a professional.
  3. Anyone with injuries of legs, back, hips, shoulders, arms, neck or wrists should not practice the humble warrior pose as it will put a lot of pressure on the whole body and can cause further problems.
  4. Viparita virbhadrasana should not be practiced by pregnant women.

Related yoga poses to the humble warrior pose

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