Asana · Practise on your own
Virabhadrasana A
Warrior one
Warrior one. A deep lunge facing forward, the arms raised and the palms joined.
Awaiting subject reviewWritten from our source material and not yet checked by a teacher of this practice. Read it as reference, and learn the practice from someone who teaches it.
- Meaning
- Virabhadra = a fierce warrior form of Shiva; asana = seat or posture
- Family
- Standing
- Level
- Beginner
- Gaze
- Thumbs
Take care
Keep the front knee over the ankle. Look forward instead of up with neck pain or high blood pressure.
How it is done
- 1
Breathe in
From Downward Dog, turn the left heel down and step the right foot between the hands. Rise, arms overhead, palms together.
- 2
Breathe freely
Bend the front knee over the ankle, hips facing forward, and look up to the thumbs. Stay for five breaths.
- 3
Breathe in
Straighten the front leg and turn to repeat on the left.
Holding it
Five breaths on each side.
Making it easier
Shorten the stance, keep the hands shoulder-width apart, and look forward.
What the tradition says it does
- Strengthens the legs
- Stretches the front of the back hip
Variations
In sequence
Sources and tradition
- YOG Union App Content Map, 2 November 2026, p. 4
- Ashtanga Primary Series as commonly taught in the Mysore style; sequence order and counts await subject review