The warrior pose, or Virabhadrasana, is probably the most well-known yoga pose, often seen in yoga fliers and advertisements all over the place. It is a pose designed to increase your leg strength, particularly the thighs, which will get a major workout from this exercise.

There are actually three different versions of the Warrior Pose.

Warrior Pose I: You should start from a standing position, and step back with your right foot so that your feet are about 3 and a half feet apart. Reach your hands straight up towards the sky, and actively try to reach for the ceiling.

Shift your body so that you are facing 90 degrees to the right. This is done by moving both feet (rotate on your toes rather than your heels!). Keep your pelvis square, and squat as much as you can to promote more leg strength. In doing this, make sure to keep your shins directly over your heels, dropping your butt farther down rather than letting your knees protrude away from the body.

From this position, you want to try as much as you can to stretch out your upper body, particularly by using your stomach and back muscles to raise your rib cage away from your hips and to generally create space in your midsection. Keep reaching with your hands as well. Maintain this position for a few breath cycles, or as long as you can comfortably hold it.

To return, Straighten your knees and raise your body up, and then rotate on your toes back to the initial position.

Warrior II Pose: The Warrior II Pose is very easy for most people. Start from a standing, or mountain position, and step with your left foot so that your feet are approximately 3 and half feet apart. Raise your arms so they are parallel to the ground. Keep your left foot forward, and rotate your right foot out about 45 degrees. At the same time shift your weight and turn to face the side of your yoga mat.

Bend your left knee enough that you can get your shin perpendicular to the floor right over your ankle. If you are not stretching your leg at this point, you may want to widen your stance.

Stretch out your arms and upper body while maintaining this position. Use your stomach and chest muscles. Maintain this position for a few breath cycles, or as long as you can hold it.

Warrior III Pose: The third warrior pose is the most complicated of the three, and will require you to have excellent balance in order to achieve the correct movements.

Start in a standing or mountain position and bend forwards at the waist, as if you were trying to touch your toes. From here, step your left foot back into a lunge-type position, keeping your upper body in line with your thighs. Bend the right knee as much as you can while still maintaining balance.

Now comes the difficult part. Bring your arms up, so that they would be parallel with your shoulders if you were upright. As you do this, lift up with your right knee, and balance your entire outstretched body on that one foot. Keeping your back flat, lift up your head and look forwards.

This is a very difficult pose to get into, but it really works your body well. Do not attempt this if you are brand new to yoga, or if you are unsure that you can get in position because of your leg strength. Falling is dangerous, and it’s not worth the risk.

NOTE: If you thought this was a good video, wait until you see what we have in store for you in our online yoga class, where we cover all three Warrior Poses, and many more techniques in greater detail and depth.