Yoga Practices - Positions, Postures, Asana (The Best Practice to Perfect Health)

Asana name: Warrior Pose

Sanskrit name: Veerasan

Meaning: Warrior Pose

General Benefits:

Improves the strength and blood supply to the joints like the ankles, knees, hips, lumber region, cervical region and shoulders. Abdominal muscles are stretched so helps to remove fat from the region. Helps to maintain the proper balance of the body. Improves the flexibility of the spinal column. Puts pressure on the digestive organs and increases their efficiency and function. Strengthens the legs. Puts pressure on the nervous system and improves coordination of the nervous system with the musculoskeletal system. Improves balance. Relieves tension in the neck and shoulders. Expands the chest. Reduces fat around the pelvic region.

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Benefits for Women:


Therapeutic Applications:

Digestive problems, constipation, nervous depression.

Taking the Position:

In standing position step the left leg forward at a maximum distance from the right leg. Bend the left knee at a 90 degree angle and place the hands on the knee, palms joined together. Exhale and while inhaling raise the joined hands up over the head, slowly tilt the neck back so the gaze is towards the ceiling and arch the spine backwards. Maintain the asana, breathe normally.

Releasing the Positions:

To release the asana, slowly straighten the body and the neck, lowering the arms back down so the hands rest on the knee. Straighten the knee and release the hands. Step the left foot back beside the right foot returning standing position. Practice on the opposite side.

Anatomical Focus:

Pelvic region, entire spine, abdomen.

Anatomical Awareness:

On pelvic region, entire spine.


Place the right foot at a 45 degree angle to the left foot. (The angle may vary as per the convenience of every individual.) Keep the hips and torso facing the front. Bend the left leg to a 90 degree angle so the thigh is parallel with the floor. Raise the arms straight over the head with palms joined in Namaskar position. Take the arms backwards as far as possible. Pull the shoulders back, open the chest. Keep both the heels on the ground. Stretch the entire body in the backward direction while maintaining the balance.


Bend the arms or the right leg. Try to align the left foot and right foot in one line. Loose balance.

Precautions & Contraindications:

The process of bending backwards should be slow and controlled in order to maintain balance.

Variations & Tips:

It is important to get the balance of an arch and also a stretch into the legs. Do not try to bend the front knee so much that it is difficult to arch the back. In the same way do not arch the back and prevent the stretch into the front leg. Make sure that you turn the hips and shoulders to the front before coming into the asana.

Preparatory Poses:

Trikonasana. Parivarta Trikonasana.

Follow-up Poses:




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Contact Details

Yoga Vidya Gurukul

Village Talwade, Trimbak, Nasik

Phone - +91-9822770727

E-mail - or

Yoga Vidya Gurukul

Address of Institute office in Nasik

Yoga Vidya Dham, Kaivalya Nagari,
College Road, Nashik - 422005.
Maharashtra, India.

Phone - +91-9822770727 (for courses in ENGLISH)

+91-253-2318090 (For courses, in HINDI or MARATHI)

(Please call during 9.00 AM to 5 PM Indian Time)

E-mail - or


Village Talwade, Trimbak, Nasik

Phone - +91-9822770727

E-mail - or

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