Vinyasa Flow- Warrior Poses

Although yoga is an ancient practice, it has become a modern exercise in recent years.

Everyone from A – list celebrities to co – workers are getting their “Om” on these days for good reason.

Practising Yoga has serious health benefits beyond flexibility and balance, though those are some great perks.

Studies show yoga does everything from fighting anxiety, depression and stress to reducing inflammation in the body. Yoga can even make migraines suck less.

Vinyasa, also called “flow” because of the smooth way that the poses run together, is the one of the most popular contemporary styles of yoga. It’s a broad classification that encompasses many types of yoga, including Ashtanga and Power Yoga.

You can add this 4 minute yoga sequence in your morning Workout routine after you perform warm up – To Warm Up practice Surya Namaskar by completing at least 5-6 rounds, to know more about how to do Sun Salutation and other information in detail- Article already given with the appropriate video – Do Watch for better understanding. (Link shared as well) 

Surya Namaskar

Warrior Pose 1  (Virabhadrasana) : 

Virabhadra = the name of a fierce warrior, an incarnation of Shiva, described as having a thousand heads, a thousand eyes and a thousand feet, welding a thousand clubs and wearing a tiger’s skin. It is one of yoga’s foundational poses, but getting the alignment right can be a little tricky.It teaches you balance and to be more aware of your body positioning.You will recognize the lunge stance as one common exercise and stretching.Incorporate this pose into a flow as part of a standing yoga sequence.

Benefits : 

  • Strengthens the legs and upper arms.
  • Improves balance.
  • Core Strength.
  • Stretches the muscles.
  • Hip opener.

This pose can be therapeutic, it is also an energizing pose, allowing better breathing and circulation.

How to do :

  1. Stand Straight, erect 
  2. Place your feet wide apart.
  3. Bend your right knee and look forward.
  4. Open up your chest.
  5. Come in the Anjali Mudra – namaste 
  6. Make an arch.
  7. Bend backward with Inhalation.
  8. To make it much better, place your legs a little closer.
  9. Exhale with the beginning posture.
  10. Repeat the same by bending your left knee, looking forward with opened chest and inhale.
  11. Hold the posture as long as you can as per your comfort.
  12. Feel the gentle stretch on your legs.
  13. Exhale back in the resting posture.

Common mistakes :

To get the most from this pose and to prevent strain and injury, avoid these errors.

  • Knee extended too far : 

As with any lunge, protect the knee of your forward leg by not extending it past your toes. It should be over your ankle.

  • Not squaring hips to front : 

The trickiest part of this pose is squaring your hips to the front.If you don’t have a feeling for what squaring the hips to the front means, place your hands on your waist and feel the bony part of your pelvis that sticks out on both sides. These are called the hip points. Imagine that they are the headlights of a car, and they should face the front of the mat. You can feel it when they are at an angle instead of facing forward. Draw the front leg side back and the rear leg side forward until you get your headlights in the right position.Step your feet further toward each side of the mat if necessary.

Safety and Precautions :

Avoid this pose if you have balance difficulties or an injury to the hips, knees,back or shoulders. If you have a neck problem, you should keep your neck in the neutral position rather than tilting your head back.                                   If you have shoulder problems, you can raise your arms to parallel rather than bringing them together over your head or keep your hands on your knees or hips.

Warrior Pose ll (Virabhadrasana ii) : 

Much like warrior 1, warrior II is great for legs, the glutes and the hips, the core muscles, chest, shoulders and the arms.This is a full body pose that essentially – if you’re doing it correctly, it works every muscle you’ve got.

Benefits :

  • Stretches the lower body and upper body as well.
  • Opens your chest and lungs.
  • Builds stamina and concentration.
  • Energizes tired limbs.
  • Stimulates the abdominal organs.
  • Helps relieve backache.
  • Develops balance and stability.
  • Improves Circulation and Respiration.

How to do :

  • Stand straight with your legs wide apart by the distance of at least 3-4 feet.
  • Bend your right knee forward.
  • Lift both the arms sideways to shoulder height with your palms facing upwards.
  • Hold the posture as long as you can with the determination of a warrior – Smile like a happy smiling warrior.
  • Keep breathing as you go down.
  • Repeat the same by bending the other leg – left leg and hold the same posture as long as you can as per your comfort.

Discover Your Inner Warrior !

Warrior Pose III (Virabhadrasana iii) : 

It is an intermediate balancing pose in yoga.This dynamic standing posture creates stability throughout your entire body by integrating all the muscles throughout your core, arms and legs.

Be a Peaceful Warrior! 

Practising Warrior 3 can be challenging and rewarding on many levels. Learning to concentrate and balance requires inner strength and humility.Do not be afraid to fall ! Simply try the pose again.With patience and dedication, you may discover your ability to face all the challenges in life with grace and poise.

Benefits :

  • Strengthens the ankles and legs .
  • Strengthens the shoulders and muscles of the back.
  • Tones the abdomen.
  • Improves the balance and posture.

How to do :

  • Stand straight facing forward .
  • Place your legs a little closer to each other .
  • Inhale by lifting one leg – left leg through the front foot and begin to shift the weight forward .
  • Hold the posture for about five breaths and come out on an exhale by bending the standing leg as you lift the torso and lower the raised leg with control back into high lunge .
  • Inhale and repeat the same other side by lifting the right leg .

Probs and Assistance : 

  • If keeping balance is difficult, you could rest the hands on a chair in front of you or to the ground.
  • The standing leg could be bent to release the hamstrings or reach the ground or chair.
  • The full pose results in the legs at 90 degrees but if this is difficult for the balance, the raised leg can be lowered close to the ground.

Variations : 

  • Arms to sides, in front, out to sides, prayer or reversed prayer.
  • Fingertips mat reach the ground or chair for supported variation.

Preparatory poses : 

To do this sequence of vinyasa flow you need to be open in the calves, knees, hips, feet and shoulders.

Poses which will help are as follows : 

  • Low lunge.
  • High lunge.
  • Mountain pose.
  • Tree pose.
  • Chair pose.
  • Half moon pose.

Follow-up Poses : 

  • Extended Triangle Pose.
  • Extended Side Angle Pose.
  • Revolved Side Angle Pose.
  • Revolved Triangle Pose.
  • Lord of the Dance Pose.

Cautions / Avoid : 

  • High Blood Pressure.
  • Injury to the knee, hip ankle, back or shoulder.
  • End this pose if you feel pain.
  • Pregnant women should use a chair or should perform supported variation in case if you have balance issues.

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Your suggestions are appreciated…

Feel free to ask me if there are any queries in the comment box.


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