Vira: Warrior
Bhadra: Friend
Asana: Pose
Baddha Virabhadrasana at a Glance
Baddha virabhadrasana, the humble warrior poses and some known as the Bound warrior pose, is an intermediate or an advanced pose, that differs from person to person. Talking about spirituality it teaches us to be down to earth surrender ourselves to the higher power and focus inside us. It is a combination of deep stretch, flexibility, and balance.
Benefits:
- It is good for the chest and opens the hips, strengthening your legs.
- This helps to stretch your hamstrings and calf muscles.
- It enhances the flexibility of your hip knees, lower back, and shoulders.
- This strengthens your core and keeps your digestive system healthy.
- This humbly keeps you grounded and improves the awareness of your inner self.
Who can do it?
Advanced yoga practitioners can do this pose. People having good strength in their core, thighs and upper body can do this pose. Sports persons and dancers can do this pose. Individuals consistently practicing yoga for a long period can do this pose.
Who should not do it?
Individuals having any injury to their arms shoulders, hips, lower back and ankles should avoid doing this pose. People who had any surgery should avoid doing the pose. Beginners and senior citizens should not do this pose. Pregnant women should not attempt this pose. Women during their menstrual cycle should avoid doing this pose.
How to Do Baddha Virabhadrasana?
Follow the Step-by-Step Procedure
Before starting this pose do the warm-up and the preparatory poses like Warrior 1, high lunge, and downward facing dog pose.
- Start with the Tadasana (mountain) pose or the warrior pose.
- From the Tadasana pose, bring your right leg (right foot) back and slightly turn your foot to 45 degrees.
- Keep your left leg and knee straight. Now the right leg in front, bend the right knee till your thighs are parallel to the ground.
- Your right knee should be in line with the ankle and should not exceed your toe. The heel of your front leg and the arch of the left foot should be in one line.
- Inhale deeply in this position stretch your arms back interlock both fingers and clasp your palms.
- Broaden your chest and elongate your spine by filling in the breath.
- Now exhale and lean forward, inside of the front thigh, by keeping your spine straight.
- Your extended and clasped arm would be helpful for the deeper bend and the arms would move upward and open your shoulders and chest.
- Gaze down and hold this pose for a few breaths. While releasing tuck your tummy lifts your upper body, bring the feet together, slowly come to the mountain pose, relax for a while, and do the same, by bringing the left foot forward.
What are the Benefits of Baddha Virabhadrasana?
- This strengthens your lower abdomen, legs, hips, hamstring muscles, and thighs and also makes it flexible.
- Gives a great stretch to your hips, pelvic floor, glutes, groin, quadriceps, calves, chest, wrist, and spine.
- It improves your focus and concentration, which can also be helpful for better clarity.
- It opens your chest and also has good blood circulation in the body.
- It keeps you grounded, stable, and humble, improves your self-awareness, and helps build self-confidence.
Health Conditions that Might Benefit from Baddha Virabhadrasana
- This helps to keep you away from stress and anxiety.
- This pose Brings fresh blood to the neck, face, and your brain keeping your nervous system active and keeps your calm.
- People suffering from stiff shoulders or necks can also benefit if practiced regularly.
- This is good for your digestive system as it improves your digestion process.
Safety and Precautions
- People with high blood pressure, vertigo, heart ailments, cervical spondylosis, and any surgery should not practice this pose.
- Initially, it should be practiced under the guidance of the yoga teacher.
- Do proper warm-up and preparatory poses.
Common Mistakes
- Listen to your body and don’t force, if any pain just come out of the pose.
- Avoid doing it after meals.
- Breathe continuously.
- Follow the physical alignment procedure.
Tips for Baddha Virabhadrasana
- Use props and support to make yourself comfortable.
- Do it on both sides to balance.
- keep your hips squared.
- Turn your left heel clockwise until your left foot positions 45 degrees.
- Don’t force the bend, do it gradually.
- Practice consistently and gradually.
Physical Alignment Principles for Baddha Virabhadrasana
- Keep your back foot grounded and distribute the weight evenly in both legs.
- The back leg and knee are straight, and the foot is placed in 45 45-degree angles.
- The heel of the front foot is in line with the toes or arch of the back foot.
- Head bent down and neck relaxed.
- Root down the outer edge of the back foot into the earth.
- Front leg bent at 90 degrees and knee in line with ankle.
- Your hips are parallel.
- Keep your core engaged.
- Gaze below at a comfortable place.
- Your fingers interlocked and arms clasped at the back palms touching each other.
Baddha Virabhadrasana and Breath
Breath and the pose should go hand in hand. You inhale to stabilize and then start to form the pose take a deep breath and bring your arms back to join it. Be balanced and engage your core with a gentle inhale exhale and bend forward. When you come out of the pose, exhale out the negativity retain the energy, and feel the calmness in your mind and body.
Baddha Virabhadrasana and Variations
- Humble warrior poses by binding your hand back.
- Low lunge pose.
- Warrior poses 1, 2, and 3.
- Use the chair to support the front.
- Use the strap to join your hands.
The Bottom Line
Alignment and breath are the keys to this asana and help you to achieve the physical and mental benefits. It provides better balance and flexibility and improves your focus. It makes your hips thighs shoulders and neck strong and flexible. If there are any health constraints check with your doctor. Do this pose initially under the guidance of the yoga professional.
Humble warrior pose reduces stress relaxes your body and leaves your body and mind in a calming mode. You can do this asana according to your physical level, may be an easier version or more challenging.
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