Strengthening Yoga Poses: Be a Non-Violent Warrior


Warrior pose in yoga sounds like an ironic statement as yoga is all about peace, harmony and calmness. It basically refers to the warrior that fights against the enemy of ` ignorance of one`s own self’. Self ignorance is the pioneer of all problems. This yoga pose works the muscles of the entire body and keeps them toned, strengthened and powerful.

Anatomical focus: The warrior pose is a good yoga core strengthening exercise. Its main anatomical focus on the ankles, arms, calves, knees, legs, shoulders, chest and lungs. It helps to relieve the medical condition like sciatica. The warrior pose imparts strength and power to almost all muscles of the body. It strengthens the muscles of shoulders, thighs, back and groins.

Simple steps to get started with it

Beginner’s Tip: When you twist the left knee to a right edge, twist rapidly while exhaling, and focus within the left knee toward the side of the little toe of your left foot.

Step one:  To start the pose you have to stand in Tad asana. Exhale and raise your feet three and half to four feet above the ground. Keeping the arms at right angles to the floor and in line with each other, point the fingers of the hands actively toward the ceiling. Draw back your shoulder blades and push your coccyx downward.

Step Two : Keeping the left foot at 60 degrees to the right one, extend it backward and outward while the right leg makes a 90 degree bend with the floor. Try straightening your pelvis with the edge of your mat. Left hip points in the outward direction and the heel of the left foot presses back on the ground with firm pressure. Push the coccyx more toward the floor and slightly bend the upper back.

Step three: With another episode of exhalation, bend the right knee such that it comes parallel to the right ankle and stays perpendicular to the floor. If your body allows it, you can also align it parallel to the floor.

Step four: Push the ribs away from the pelvic region. As you put the firm pressure on the ground with the left leg, let it spread all the way to the torso, belly, chest and the arms. If it is not too much trouble, try bringing the palms together to make them meet. Your head should look straight pointing forward.

Step five: Now keep your body in the same position for about 30 seconds and to release put pressure on the back leg and heel and straighten the right knee. Exhale and bring arms back. Turn the feet toward the left and repeat the same on the other side. Stand in Tad asana once you are finished.


In the event that you experience issues supporting yourself in this stance, position a metal collapsing seat outside your left leg, with the front edge of the seat confronting you. As you curve the left knee to come into the posture, slide the front edge of the seat under your left thigh. You can repeat this with the right arched.

Benefits of Warrior Yoga Pose

A great benefit of the Warrior yoga pose, is that it stretches and strengthens many limbs of your body, such as the legs, ankles, groins, chest, shoulders and even your lungs. In addition, it helps stimulate your abdominal organs. In fact, this is a great pose you can use to stretch before a weightlifting workout. It will also help increase your stamina.

If you suffer from backaches, a warrior yoga stretch can help relieve you. Especially if you are going through your second trimester during pregnancy.

It is simple and works efficiently for the alignment of the spine. It allows the mind to open up and exhale all out sources of anxiety while the whole body works on balance, alignment and gaining strength

Contraindications and Cautions:

Although yoga is meant to cause peace and harmony overall, there are some “side effects” yoga practitioners have experienced with the warrior yoga pose. For one thing, it can cause diarrhoea. Another medical side effect is that it is a source of high blood pressure. So if you already have hypertension, please be careful and consult your doctor beforehand.

The warrior yoga pose can also cause neck problems. To avoid this, look straight ahead with both sides of the neck evenly aligned. Most people turn their head slightly more and look over the front hand. Make sure you avoid this.