Apart from the traditional Warrior Pose I, there are four Warrior Pose variations. They have been discussed below:
1. Warrior II (Virabhadrasana II)
The second warrior pose is similar to the first one but has slight dissimilarities in the arm and torso positioning.
Health Benefits of Warrior II
You can get the following health benefits with regular practice of warrior pose II:
- Stretches your shoulders, groyne area, and hips
- It opens up your lungs and chest
- Increases focus and endurance
- Revitalises stressed limbs
- Stimulates the functioning of organs in your abdomen
- Aids in back pain relief, especially during the second trimester
- Creates stability and balance
- Enhances breathing and blood circulation
- Has the potential to treat infertility, osteoporosis, carpal tunnel syndrome, flat feet, and sciatica.
How to Perform Warrior II?
Follow these steps to perform the Warrior II Pose:
Step 1: While in Tadasana, take a broad step back with the right leg. The front left foot should be pointing forward, and the right foot should be at the back at a 45-degree angle to the outside.
Step 2: In this step, keep your front knee bent so that it sits squarely over the ankle.
Step 3: While maintaining your focus on the front right hand, extend your arms out horizontally to the floor so that your front right arm is facing forward directly above your front right leg and your back left arm is facing back directly above your back left leg.
Step 4: Keep your shoulders rolling back and away from your ears.
Step 5: Step your left back foot forward and return to Tadasana after five breaths. Repeat on the opposite leg, with the left arm extended forward.
2. Warrior III (Virabhadrasana III)
This warrior pose is completely different from the first two warrior poses and is often defined as a balancing pose.
Health Benefits of Warrior III
These are the health benefits of the Warrior III Pose:
- Strengthens the back, shoulders, ankles and legs
- Tones your entire body, particularly your abs
- Increases focus and memory
- Promotes improved and better posture
- Energises and revitalises
How to Perform Warrior III?
The steps to do Warrior III pose include:
Step 1: From the Mountain Pose, bend forward at the hips, keeping your back straight, extending your arms in front of you, and lifting your right leg behind you.
Step 2: Maintain a forward bend with your hips facing the floor until your outstretched arms and legs are parallel to the ground.
Step 3: To return to Tadasana, stand up straight after five breaths and step your right back leg next to your left. Continue with the opposite leg.
3. Reverse Warrior Pose (Proud Warrior/Crescent Pose)
This pose is similar to Warrior I, but it requires you to make a deeper arch in the back.
Health Benefits of Reverse Warrior Pose
Here are the health benefits of doing the reverse warrior pose:
- Developing the muscles of your abs, back, and legs
- Extends your arms, back and torso
- Helps to improve balance
How to Perform Reverse Warrior Pose?
The steps to do this pose are:
Step 1: While staying in Tadasana, step the right leg far back. Your front left foot should point forward, and your back right foot should be at a 45-degree angle to the outside.
Step 2: Bend your front knee until it is over the ankle.
Step 3: Slide the right hand as far down as it will go on the right thigh. Raise your left arm over your head, palm facing backwards, with the hips pointing forward.
Step 4: Recline your spine while bending backwards, keeping your shoulders down and away from the ears.
Step 5: After taking five breaths, step your left foot in reverse and return to Tadasana. As you repeat on the other leg, alternate the arms.
4. Humble Warrior (Bound Warrior/Devotional Warrior)
Despite its unflattering name, Humble Warrior is sometimes the most difficult warrior pose to perform.
Health Benefits of Humble Warrior Pose
You can derive the following health benefits by practising the humble warrior pose regularly:
- Opening of the muscles of the hip and shoulder region
- Building stronger shoulders and legs
- Stretching your shoulders
How to Perform Humble Warrior Pose?
Follow these steps to perform this yoga pose:
Step 1: Begin to perform Tadasana by taking a large step back with your right leg. The front left foot should be pointing forward, and the back right should be at a 45-degree angle to the outside.
Step 2: Bend your front knee until it is over the ankle.
Step 3: Keep your hips forward while rolling the shoulders back and down. Your hands should be behind your back, making a fist.
Step 4: Begin to bend forward from your waist until your head is positioned on the inside of the knee and your arms are raised as high as they will go. Turn your torso away from the front leg just a little.
Step 5: Return to Tadasana by lifting the torso and stepping the left back foot forward after five breaths. Move on to the other leg.