Sculpt The Body Of A Warrior With These Yoga Poses

Virabhadrasana, also known as the Warrior Pose, will help you find your fierce side.

The turbulent human mind comprises so many things that need to be controlled and limited. Although it's a struggle, you’re expected to be composed, unruffled and not give in. Isn't Yoga a similar practice? It’s the most spiritual form of exercise that definitely teaches a person to be patient and calm. While most of it rests on conquering the art of inhalation, its other half depends mostly on a host of asanas that involves 'holding' the pose and never giving up.

One such form of yoga movement which is extremely beneficial for strengthening is Virabhadrasana, also known as the Warrior Poses. These moves help rev up the energy and endurance level of the body and get the heartbeat racing. All you are expected to do is to just 'hold' on to the pose.

Virabhadrasana is the most suitable exercise form for enhanced body vitality. It controls and improves your body’s hormonal secretion which further assists in many essential processes. A soulful yet aggressive mixture of Yoga and weights, warrior sculpt yoga is a sweaty uninterrupted flow that lends you with a challenging, stimulating, enthusiastic yet amazingly zen-filled fitness experience. While performing warrior sculpt, fitness enthusiasts are fortified to personify the essence of a warrior as they are required to stand strong in the 3 variations of this pose. Warrior I, warrior II and warrior III are an arrangement of standing poses that need the right amalgam of stability, physical strength and spiritual control. Mentioned below are the three vital warrior sculpt Yoga postures.

1. Warrior I

The Warrior Pose I is the first stance in the series. The posture derives its name from the fact that it is beneficial for total body strengthening. Warrior I is the ultimate heart-opening posture. This operative beginner’s pose lets you expand the muscles in your upper arms, chest, shoulders, ankles, calves and torso while you strengthen your lower ends. Performing these movements will also majorly help reinforce the muscles of your thighs.

Along with muscle strengthening, it also aids in raising the body’s metabolic level and thus brings you a step closer to weight loss. It also relaxes the mind and body. This asana eliminates the stress levels from your shoulders thus leaving you calm and composed. It’s very beneficial for the digestive system and spinal cord.  

How To Perform Warrior I

  • Stand straight while maintaining a three to four feet distance between your legs. Now keep your right foot in the forward direction and your left leg the backward direction.

  • Turn about 90 degrees with the help of your right leg and keep left leg at about fifteen degrees. The heel of your right leg must be placed totally equivalent to the left leg’s midpoint.

  • Your arms need to be raised up to your shoulder height. They should be kept parallel to the floor and your palms should face in the upward direction.

  • Inhale and rotate your right knee in a way to enable your knee and ankle to form a parallel line.

  • Turn towards your right side.

  • Expand your arms by letting your palms join above your head. Now gradually push down your pelvis.

  • Hold on to the pose with the same willpower as a soldier.

  • Inhale normally till the time you come to the standing position.

  • Exhale and gradually put your hands down and replicate this asana



2. Warrior II

This posture acts as a deep hip-opening stance. It delivers a powerful stretch while tightening and toning your glutes and thighs. This yoga posture is one of the most supple movements in yoga. While you perform warrior pose II, you must keep your abdomen empty and intestines clean. Make sure you finish eating your meals at least 4 to 6 hours prior to the practice so that the food gets appropriately digested and you have sufficient energy for your workout.

This pose facilitates to expand the chest, shoulders, groins and lungs. It also helps to ease any back aches. It’s a good form of exercise for those suffering from health issues like flat feet, osteoporosis, carpal tunnel syndrome, infertility and sciatica. This position spreads courage, peace, calmness and composure to the soul and body also. It is a very relaxed pose to do.

How To Perform Warrior II

  • Get yourself into an upright position and ensure your body is positioned straight.

  • Maintain a three to four feet distance between both your legs. Inhale and lift both your hands up. You need to turn your head to the right side.

  • Exhale out slightly and turn your right foot at a ninety-degree angle towards the right.

  • Continue gradually bending your right knee in the downward direction. Your right thigh should be parallel to the ground.

  • Stay in this posture for a time frame of about thirty seconds and breathe deeply about three to four times.

  • After you’re done breathing out, you need to gradually lower your hands, come to the standing position and inhale normally.

  • After relaxing for a while, try to recreate the movements with your left leg by turning your head to the left side.

  • Replicate this procedure three to six times.



3. Warrior III

The Warrior III is an intermediate-level balancing posture and is the most perplexing of all the warrior postures. This posture helps in building bodily and mental robustness, helps improve awareness, willpower and full-body coordination. This is one of the finest stances to recover stability and although it can get a little bit challenging to master, it can be incorporated in a day-to-day routine of Yoga movements for learners. A very good form of exercise for beginners, these movements improve muscle strength and elasticity in the legs as well as enhance one’s overall balance.

How To Perform Warrior III

  • Firstly, get yourself into the Mountain pose also known as Tadasana by putting your right foot forward. You need to transfer all body your weight onto this leg.

  • Inhale, keep your arms above your head and interweave your fingers with your index finger pointing in the upward direction.

  • As you breathe out, you need to raise your left leg in the backward direction, pivoting at the hips to bring your arms and trunk down towards the floor.

  • Your eyes must be facing the ground. Staring at a specific point helps maintain balance.

  • Make one straight line by joining through the toes of your left foot, crown and fingers.

  • Now respire and hold the same position for two to six breaths.

  • Inhale and gradually get down your arms and leg back to the ground. Revert to the Tadasana position.

  • Relax for a while and replicate this process with your opposite leg.



The Warrior Pose is an exceptional form of workout for all those who lack energy, determination and demand for more vigour and dynamism. It strengthens the heart and works its magic on the hamstrings and abdomen.

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