Warrior Seal (Virabhadra Mudra)

The Virabhadra Mudra or the Warrior Seal is an intermediate yoga pose. The pose is a standing pose in a yoga workout. This pose is also used to do other warrior poses.

There are at least three warrior poses which are also extensions of the virabhadra mudra. The warrior poses are excellent for stretches and muscle health. Healthy muscles are required for increased stamina.


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Steps :

  1. Stand straight or upright. Then, slowly extend and bend your right leg. Lock your hands behind your back and slowly raise them as you lunge forward.
  2. Arch your spine, open your chest, keep your shoulder blades together, inhale and look up.
  3. As you are lunging, lower your hips over the bent knee lowering your head and torso towards the ankle.
  4. Rest your chest on the right thigh, stretching the torso further.
  5. Continue breathing and hold this position for 15-20 seconds.
  6. Inhale, press your shoulders and slowly release the pose and come back to the original position.
  7. Now repeat the same with the other leg.

Precautions :

  • If you suffer from high blood pressure, hypertension or are pregnant, the virabhadra murdra is not a pose you should do.
  • If you have any chronic injuries to the hips, knees or the back, as a precaution, it is best not to do the warrior seal.

Beginner’s Tip :

A beginner’s tip for the warrior seal includes being careful while moving the pelvis forward. One tends to move the entire lower back instead of just the pelvis. You have to remember to lift the pubis towards the navel while lengthening your tail bone or coccyx towards the floor. As a beginner you can also use a prop to support your heel as it can be difficult to just use the floor.

Benefit To Body Part :

  • This pose can benefit many different body parts including neck, lungs, shoulders, chest cavity and rib cage, groin, thighs, calves, ankles and the abdomen.

Therapeutic Applications :

  • One of the therapeutic applications includes this asana being used to improve circulation and respiration.
  • It is an asana that is beneficial for managing the pain of sciatica.
  • This asana is known to improve concentration, improve the balanced and groundedness, and of course, energize your entire self.

Variations :

  • This pose can be done with some variations by using props. The props are used to support your body when you lunge forward to balance your torso.
  • A yoga strap can also help when you are lunging towards the floor.
  • The warrior poses are also extensions of the same pose. In the warrior pose, there are many variations. You can do this pose with two partners and a big rod like perhaps a broomstick. Each partner stands facing you but on either side of your torso. The partners hold ends of the pole above your head. You have to grasp the pole and then all three then push the pole even higher. Imagine yourself to be hanging from the pole. These variations can give the body better benefits than the plain virabhadra mudra.

Preparatory Poses :

Follow Up Poses :

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