The Warrior Within

Possess the strength of a warrior with these powerful poses. Prepare yourself for battle (against weakness, flab and fatigue, that is) to stay fit with Warrior I, II and III.

Virabhadrasana I (Warrior I)


  • Begin by standing tall in Mountain Pose with your feet pressing firmly into the ground and a straight spine.
  • Bring the right foot about three or four feet behind you to come into a high lunge. Bend your left leg at a 90-degree angle to stack the knee directly above the ankle. Straighten the right leg and point your right foot somewhat sideways at a 45-degree angle.
  • Square the hips so that they face forward and bring your arms straight up as you inhale. Stand strong with your palms placed together above your head.
  • Be sure to keep the integrity of a straight spine and resist the tendency to stick out the rib cage or arch the lower back. Tuck that pelvis in and point the tailbone straight down while keeping the abdomen directly above the hips.
  • Hold steady for five breaths.

Virabhadrasana II (Warrior II)


  • While holding Warrior I rotate the hips to face outward and point your foot out at a 90-degree angle. As you exhale, swing the arms down to extend them outward so that they are parallel to the ground.
  • Bring the shoulder blades up, squeeze them together and release them down onto your back. Gaze forward over your left hand (at the middle finger, to be exact) with your chin slightly tucked inward.
  • Again, square the hips, only this time facing outward and bring awareness to your alignment. Maintain perfect posture with your torso directly above your pelvis.
  • Breathe here for another five breaths.

Virabhadrasana III (Warrior III)


  • Come back to Warrior I, pick a spot just above your mat and gaze there.
  • With a straight spine, begin to bring your torso down as you slowly start to lift the back leg and straighten the front.
  • Extend the arms and leg outward in opposite directions, parallel to the ground while using your core and leg strength to stabilize the pose.
  • Don’t let the hips tilt outward – keep them squared straight down towards your mat. Just as in the previous Warriors, consistently tilt your pelvis inward as you elongate the spine.
  • Like always – breathe. Hold this pose for five breaths and then practice Warrior I, II and III on the other side.

The Perfect Warrior

Practice every day to hone your skills. The Warrior series can prove difficult at first, but with perseverance and persistence you too can become a legendary warrior.

Practicing the Warrior Poses (Video)

Silvia Rodrigues

Silvia Rodrigues is a Yoga Instructor, Graphic Designer and artist who is currently completing her 500-hour Yoga Teacher Certification Course. She is a Portuguese native who was raised in Santa Cruz, California but decided to go back to her roots and is now enjoying life in the beautiful town of Cascais, Portugal. Silvia believes in keeping the body fit by staying active... Read More

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