Warrior is a famous yoga posture that requires strength and stability. There are different variations of a Warrior pose, but the most common ones are Warrior I, II and III. They are approachable for most bodies and are less intimidating than some of the other crazy yoga poses, while still being great postures for building strength, confidence, and body awareness. Warrior I and II are great for beginners, while Warrior III is a bit more challenging. 

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You will always find Warrior poses in all the classes I teach. Virabhadrasana (Warrior pose in Sanskrit) strengthens the arms, shoulders, thighs and back muscles, all at once. That’s what makes this posture so unique and is the main reason I incorporate them into my daily flows.

Warrior I / Virabhadrasana I

Warrior I strengthens and tones the legs while it increases the flexibility in the hips. By lifting up your arms, you can really work on opening up the chest and prepare the body for back-bends. Warrior I develops concentration, balance and grounding. This pose improves circulation and respiration and energizes the entire body.


Warrior I is a complex pose and has a lot of alignment cues to work with. Focusing on all these elements while keeping up with the breathing can be quite a challenge, but that’s what a Warrior pose is all about. The Warriors challenge and test us, but in doing so bring us strength, focus, confidence and courage.

Warrior II / Virabhadrasana II

Warrior II does not only require strength and stability, but also flexibility in the hips. This pose teaches us about ‘steadiness and ease’, which is one of the key principles of yoga asana practice and means that the posture should be stable yet comfortable.


Warrior II teaches us to listen to our own body and to do what feels right. You want to open up the hip and sink down so your front knee and ankle align. While focusing on the legs, you also want to stretch both arms out to the side, engage the muscles and bring the shoulder blades towards the spine.

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