What are the Warrior Poses?

Almost as renowned as Downward Dog, the Warrior poses (or Virabhadrasanas) play a predominant role in your average vinyasa class. Below you’ll learn how to actually perform each pose, alongside their numerous health benefits.

But first let’s delve into the origin story of these powerful poses.

The Myth

Warrior I, II and III embody the myth of Virabhadra, the warrior aspect of the Hindu God Shiva.

This myth follows the ongoing conflict between Lord Shiva and Daksha, a priestly god preoccupied with societal rules and laws of the physical realm. The two were at odds due to their opposing personas. Shiva was an unorthodox wanderer that threatened Daksha’s world view by failing to conform to traditional behaviours. He subscribed to no particular religion, had no home, and danced raucously whenever he pleased.

Lord Shiva married Daksha’s daughter, Sati, against the priest’s wishes. In retaliation, Daksha hosts a ceremonial sacrifice for all the deities but fails to invite Shiva and his new wife. Sati is upset by her father’s actions and attends the sacrifice to confront him. Daksha publicly mocks her marriage by insulting Shiva and taunts her in front of his heavenly guests.

Sati is devastated by her father’s dismissal. In response to his cruelty, Sati disowns her father and disassociates herself from the body he has given her. She meditates on this separation as her physical form bursts into flame!

The news of his wife’s death reaches Shiva. He is struck with a vengeful anguish and, in a rage, pulls a lock of hair from his head. As it falls to the ground, this hair transfigures into the warrior, Virabhadra. He is said to wear a garland of skulls, have three eyes and a thousand arms. Shiva orders his warrior to destroy Daksha and disrupt the gathering.

In some versions of this tale, Virabhadra slaughters the entire party, but one detail remains consistent through all. He beheads Daksha. The Warrior poses themselves are symbolic of this act. Warrior I sees Virabhadra raise his sword overhead. Warrior II he is aiming his sword to strike Daksha, and Warrior III is his deathly lunge forward.

Upon seeing the devastation his warrior has inflicted, Shiva is overcome with regret and sorrow. He discovers the headless body of his father-in-law and restores his life by planting a goat’s head upon his neck. Though this may seem to us somewhat insulting, the goat is a sacred animal and Daksha is extremely thankful for Shiva’s mercy. His scorn transforms into awe, respect and gratitude, while Shiva’s anger melts into forgiveness.

The Meaning

The tale itself is allegorical of the higher self conquering the ego.

Shiva is associated with a supreme consciousness that encompasses all aspects of reality, hence his erratic characterisation. Meanwhile, Daksha has very restrictive views that ultimately create pain for others and for himself, just as the human ego is want to do.

The Warrior poses, therefore, enact the pivotal moment when consciousness overcomes the ego. The postures become symbolic of the very purpose of yoga, to rise above subjective experience in order to fully connect with yourself and reality.

The How-To

Warrior I

1. Begin in a standing position at the top of your mat, then step the right foot back about 4 feet behind you.

2. Bend the front knee into a lunge position. Work towards having the thigh parallel with the floor.

3. Keep the back leg straight and pivot the foot at an angle so your toes are directed at the front right corner of your mat.

4. Reach the arms overhead, squeezing the shoulder blades together, and stare up at the hands.

5. Focus on drawing the hips to face the front of the mat, centring the hips as much as is accessible.

Warrior II

1. Moving from Warrior I, reach the right hand behind you and the left in front, holding the arms parallel with the floor. Look over your front fingers.

2. Angle the back foot so it is directly facing the right side of the mat.

3. Open the hips so the pelvis is also facing the right side, consciously drawing the left hip to the right.

Warrior III

1. Again from Warrior I, transfer more weight onto the front leg, keeping a bend in the knee leaning the torso slightly forward.

2. Come on to the tip of your back toes, and begin to pivot the body further forward as you lift the back leg slowly off the ground. Tense the whole leg to help maintain balance.

3. Once you’ve found stability, push through the front foot to straighten that bottom leg.

4. Extend the arms forward and your raised leg back. Consciously engaging your arm, abdominal and leg muscles will make you more stable.

5. To release, ease the back leg slowly down to return to Warrior I

The Benefits

The Virabhadrasana series holds many physical and mental benefits.

- They strengthen, stretch and tone the thigh, calf and glute muscles.

- The abs are engaged, stimulating blood flow to the abdominal organs to maintain healthy digestion.

- The hips are flexed, increasing flexibility and mobility, but also improving the health of the reproductive system.

- The knees, ankles and feet are mobilised.

- The entire upper body is stretched, therapeutic for back pain, amazing at establishing correct posture, and great for releasing stress-related tension.

- These poses require an increasing level of concentration, heightening focus and clearing the mind. As such, these poses combat the symptoms of mental health issues and facilitate deeper meditation.

Warrior I is especially good for expansive breathing, which supports proper functioning of the respiratory system and allows your cells to fully oxygenate. This has a positive knock-on effect throughout the body.

By practicing the Warrior series you will cultivate the strength of a warrior, but also the resilience and focus to combat mental negativity. Harness your power to enhance physical well-being and behead your ego to embrace confidence and calm.

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