Warrior Yoga Poses

The warrior poses in yoga, called Virabhadrasana in Sanskrit, are dedicated to the warrior Virabhadra, which translates to "courageous friend." The Warrior I, II and III --- or Virabhadrasana I, II and III --- poses represent the presence of mind and body to confront our inner demons, focus on the goal and successfully accomplish the deed. The reverse warrior pose, sometimes called goddess pose, celebrates the feminine energy and the ability to flow with grace.

Warrior I

Warrior I, or Virabhadrasana I, is a grounding pose that stretches and strengthens your legs, opens your hips and expands your chest. Physiologically, it energizes your body, improves circulation and helps you breathe better. Because proper alignment requires your hips to remain even, Warrior I is not an easy pose. Be sure that your front shin stays perpendicular to the floor so your knee doesn't over-extend forward. For a bigger challenge, bring your palms together over your head and bend backward.

Warrior II

Warrior II, or Virabhadrasana II, shares many of the benefits of Warrior I but with fewer of its challenges. As it opens your hips and stretches your thighs, Warrior II is actually a good preparation for Warrior I. It also builds concentration and focus. Make sure your front leg is bent at 90 degrees to the floor, your knee points toward your middle toes and your inner arches remain lifted. To open your shoulders, raise your arms a little higher and turn your palms upward.

Reverse Warrior

Reverse Warrior, often a natural progression from Warrior II, strengthens your legs and feet, lengthens your torso and spine, opens your hips and stretches your arms. Keep your feet firmly grounded to the floor as your stretch both sides of your body upward and back. Keep your abdomen toned as you become aware of the space between your ribs on both sides of your torso, the Yoga Tree website instructs. Focus on your breath.

Warrior III

Warrior III, or Virabhadrasana III, often follows Warrior I in a yoga practice. This pose tones your abdomen, builds awareness of your posture and improves balance. You can position your arms in three different ways: alongside your torso, stretched out to your sides or stretched straight over your head, which makes it harder to balance. To maintain a steady stance, draw your navel up toward your spine and breathe into the back of your body. Keep the muscles in your legs active by pressing your standing foot into the floor and your lifted foot toward the back.