Every day we go through battles – some are internal struggles and some are conflicts with those around you.
No matter the situation, when you emerge victorious, it feels good to celebrate.
One way to do this is to strike the classic “victory” pose: arms stretched skyward and chest up. This position is very similar to the warrior poses in yoga – warrior pose 1 and warrior pose 2.
The warrior 1 yoga pose or Virabhadrasana 1 in Sanskrit, is a powerful pose from the Sun Salutation B series that reaches your arms up to the sky.
The warrior 2 pose variation, or Virabhadrasana 2 in Sanskrit, is equally powerful, and it reaches arms wide to the side.
Watch the videos below to learn the proper way to get in and out of Warrior 1 Pose and Warrior 2 Pose.
How to do Warrior Pose 1 (Virabhadrasana 1)
installation
Begin in mountain pose. Step your left foot back three to four feet and place it at a 45 degree angle.
Ideally, your left rear arch should line up with your right heel, but you can separate your feet more to give yourself a wider base of support.
Keep your chest and hips facing toward the front of the mat. Bend your front knee at a 90 degree angle directly above the ankle, with your toes pointing forward.
Do not bend the knee past the ankle.
Get into the pose
Press your back foot into the ground. Lengthen your spine and engage your core.
On an inhale, sweep the arms forward and along the ears, palms facing each other.
Alignment
Stabilize the legs by pressing the left thigh back and pressing the left heel firmly into the mat.
Align the chest and hip with the front of the mat.
Keep your arms in line with your ears, engage your triceps and press your shoulders down and away from the ears. Look forward or towards the hands.
Cheats and changes for Warrior 1
- If you are tight in your shoulders, you can bring your arms in front of your ears.
- If your hip flexors are tight, focus on lifting your torso, pelvis, and ribs, so you don’t sink into your lower back.
- To make Warrior 1 more advanced, you can add a slight backbend by lifting the sternum, looking up at the ceiling, and touching the palms together.
Benefits of Warrior Pose 1
This pose is hailed as a great opener for the upper back, chest, and shoulders, and it stretches the hip flexors and calves.
It also strengthens the spinal extensors, shoulders, hamstrings and quadriceps. Warrior 1 is often used as a preparation pose for backbends.
How to do Warrior Pose 2 (Virabhadrasana 2)
Installation
Begin in mountain pose. Step your left foot three to four feet back and place it at a 45 degree angle, so your left arch is aligned with your right heel.
Bend your front knee at a 90 degree angle directly above the ankle, with your toes pointing forward.
Do not bend the knee past the ankle. Align your chest and hips to the left side.
Get into the pose
Press firmly into your left heel and engage your left thigh. Stand up straight and engage your abs.
On an inhale, extend your left arm back and your right arm forward, so that they are parallel to the mat in a “T” position, palms down.
Alignment
Look over your right fingers. Keep your front knee aligned with your second toe.
Stack your shoulders directly over your hips (so your ribs are centered – not shifted forward or back). Press your shoulder blades down.
Warrior 2 Tips and Changes
- This pose may be more difficult for people with tight hips and adductors, which lead to misalignment of the knees and legs. Practice keeping your front knee in the correct position by using it to press a block against a wall.
- To deepen the pose, bend your front leg even more so that your thigh is parallel to the floor. Make sure to keep your back foot flat and firmly planted in the ground.
Benefits of Warrior 2 Pose
This pose creates a nice stretch in the ankles, legs, groin, and hips. It also forces you to engage your legs, abs, arms, and shoulders, strengthening all of those muscles. Warrior 2 is often held for several breaths, making it ideal for developing stamina and concentration.
You can find Warrior 1 and Warrior 2 in many Beachbody Yoga Studio programs on Beachbody On Demand, such as 3 week yoga retreat.
