One of the foundational poses in Ashtanga Yoga, and the very last standing sequence pose, is Virabhadrasana, or Warrior Pose. This standing pose not only builds strength and flexibility but also instills a sense of inner power and focus. In this blog post, we'll guide you through the steps of performing Virabhadrasana with proper alignment and vinyasa count, helping you integrate it seamlessly into your Ashtanga yoga routine.

Vīrabhadrāsana will take you further into the realm of balancing strength and focus, control and engagement. You’ll certainly be working and feeling your legs and glutes and back, but you’ll also feel your arm muscles (triceps), your inner thigh muscles and well all the muscles in between! If you do this posture properly, it will ask that you engage everything in your body, with its own weight, as you hold and then move that weight through space. Not only does it eliminate the need to actually lift weights as you begin to use your body properly as a weight to train with, but it also teaches your body how to work with gravity, not fight against it; which will serve you well as you age.

Benefits of Virabhadrasana (Warrior Pose):

Strength and Stamina: Virabhadrasana strengthens the legs, core, and upper body, enhancing overall physical strength and stamina.

Flexibility: This pose stretches the hips, groin, and thighs, improving flexibility and range of motion in these areas.

Improved Posture: Regular practice of Virabhadrasana helps correct postural imbalances and promotes a tall and strong spine.

Balance: The pose challenges balance and stability, improving coordination and focus.

Mental Focus: The concentrated gaze (drishti) required in this pose fosters mental concentration and presence.

Inner Confidence: As the name suggests, Virabhadrasana invokes a sense of inner strength, confidence, and determination.

Hip Opener: The pose opens the hips, which can relieve tension and discomfort in the hip area.

Chest Expansion: The lifted arms and open chest promote expansion in the chest and shoulders, counteracting the effects of hunching.
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Step-by-Step Instructions for Virabhadrasana I & II (Warriors) with vinyasa count:

Virabhadrasana comes right after Utkatasana in the Ashtanga Yoga standing sequence.  We will begin the vinyasa count for today’s posture from Downward facing dog or position #6 (sat):

Virabhadrasana A (or I)

Sapta (Vinyasa #7) - from down dog, pivot your left foot flat (45 degree angle) and step your right foot forward between your hand.  Inhale raise your arms up over head and press your palms together.

Lookup to your hands (hastagrai Drishti).

Take five deep breaths

Make sure you continuously press your feet down and out and lift your chest upwards.

Ashtau (Vinyasa #8)- Exhale, straighten your right leg and reverse your feet so you are facing the back of your mat.  Bend your left knee to 90 degrees. At the same time, try to keep your arms in the air overhead with palms together, and your eyes up to your hands.

Look up to your hands (hastagrai Drishti)

Take five deep breaths

Virabhadrasana B (or II)

Nava (Vinyasa #9)- Inhale - take your arms out to the side in line with your feet.  Keep your left knee bent.  Externally rotate your right hip out to the right and left knee to the left.  Engage your back and extend through your arms and fingers.

Look to the fingers of your left hand (hastagrai drishti)

Take five deep breaths

Dasa (Vinyasa #10)- Inhale - straighten your left leg, reverse your feet and bend into your right knee 90 degrees.  Keep your arms extended, your back engaged and reach out through your fingers.  Press your feet down and out.

Look to the fingers of your right hand (hastagrai dristhi)

Ekadasa (Vinyasa #11)- Inhale - At the end of your fifth exhale, lower your arms to the floor placing your right hand to the outside of your right foot and left hand outside your left foot.  In a more advanced version, press your hands into the floor and lift your lower body off the ground to jump back.

Dvadasa (Vinyasa #12)- Exhale - step or jump back into Chaturanga Dandasana.

Trayodasa (Vinyasa #13)- Inhale - Upward facing dog

Caturdasa (Vinyasa #14) - Exhale - downward facing dog
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Click here to watch our Yoga tutorial breaking down Virabhadrasana

There are several modifications you can explore for Virabhadrasana (Warrior Pose) to adapt the pose to your body's needs and limitations. Here are some modifications for both Virabhadrasana I and II:

Modifications for Virabhadrasana I (Warrior I):

Arm Variation:
If reaching the arms overhead causes discomfort, keep your hands on your hips or place them in prayer position at your chest.

Feet Position:
If you have difficulty with balance or hip flexibility, shorten your stance by bringing the feet closer together.

Back Foot Angle:
Instead of pivoting the back foot at a 45-degree angle, keep it parallel to the back of your mat. This reduces strain on the hips and allows for greater stability.

Modifications for Virabhadrasana II (Warrior II):

Shortened Stance:
If balance is challenging, reduce the distance between your feet to create a shorter stance.

Gaze Direction:
If looking over your front hand strains your neck, maintain a neutral gaze forward or downward.

Arm Position:
If raising the arms parallel to the floor is uncomfortable, rest your hands on your hips or maintain them in a prayer position.

Remember that modifications should be tailored to your individual needs and any existing injuries. It's essential to communicate with your body and prioritize safety over achieving a "perfect" pose. Yoga is about listening to your body and finding what works best for you in each moment. If you're unsure about which modifications to try, consider practicing under the guidance of a knowledgeable yoga teacher who can provide personalized assistance and adjustments.
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Virabhadrasana, or Warrior Pose, is an essential component of Ashtanga yoga standing sequence. Its dynamic nature not only enhances physical strength and flexibility but also cultivates mental focus and determination. Remember to pay attention to your breath and alignment as you flow through Virabhadrasana I and II, and smoothly integrate the vinyasa count for a harmonious practice. With consistent effort and mindful practice, you'll find yourself embodying the qualities of a warrior on and off the mat.

If you would like to practice Virabhadrasana interactively and on demand, click here to check out our YouTube tutorial on the warrior poses.

Practice with The Yoga Shala
If you want to join us for LIVE classes, The Yoga Shala offers virtual and in person classes every weekday morning.  Owner, Krista Shirley, also offers virtual or in person private sessions (Yoga, Meditation, Breath-work, Nutrition, Life Coaching and Mentorship).  Visit theyogashala.org for details.

Be sure to signup for our newsletter to stay on top of local events and classes, Nysa products sales, new offerings, new products and more!

We hope you find this video series helpful to you in creating or maintaining your yoga practice!

About Krista
Krista Shirley is a level II authorized Ashtanga Yoga teacher.  She is deeply passionate about sharing these teachings with all who wish to learn.

If you want to join Krista in person she teaches daily classes at The Yoga Shala in Winter Park, Florida. She also offers virtual sessions in Yoga, Meditation, Breath-work, Nutrition, Life Coaching and Mentorship.  Check out www.theyogashala.org for more details.

If you do not live in Central Florida and want to find an authorized teacher in your area, check out our teacher, Sharath Jois’ website, for a list of all teachers authorized and certified by his yoga centre in India.

❤️SHOP MERCHANDISE: Nysa Products

❤️LET'S BE SOCIAL:
Instagram: Krista Shirley Yoga
Instagram: The Yoga Shala
Facebook: The Yoga Shala
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For other inquires please contact:  [email protected]

Utkatasana is also known as Chair or Fierce pose. This foundational standing pose is the second to last posture in the Ashtanga Yoga standing sequence.  Utkatasana offers myriad benefits for the body and mind, fostering strength, balance, and focus. In this step by step guide, we will break down the process of performing Utkatasana with precision and provide the vinyasa count in Sanskrit, allowing for a seamless integration into your Ashtanga routine.

Benefits of Utkatasana (Chair Pose):

Strengthens Lower Body
Utkatasana primarily targets the muscles of the lower body, including the quadriceps, hamstrings, calves, and glutes. This strengthens these muscles, improving overall stability and support.

Enhances Balance
The pose challenges your balance as you maintain the seated position, improving proprioception and coordination.

Tones Core Muscles
Engaging your core muscles in Utkatasana helps to stabilize your spine and supports better posture.

Opens Chest and Shoulders
The raised arms and expanded chest in this pose encourage better lung capacity and enhance flexibility in the chest and shoulders.

Stimulates Digestion
The compression of the abdominal region in Utkatasana massages the digestive organs, aiding digestion and metabolism.

Energizes the Body
Holding the pose requires strength and effort, which increases blood flow and invigorates the body.

Builds Mental Focus
Utkatasana demands concentration and mental engagement, fostering mindfulness and mental clarity.

Prepares for Other Poses
This pose serves as a foundational pose that prepares the body for more challenging asanas in the Ashtanga Yoga sequence.

Tap here to watch a step-by-step tutorial video of Utkatasana​

Contraindications and Cautions
​While Utkatasana offers a range of benefits, it may not be suitable for everyone. Here are some contraindications and precautions to consider:

Knee Issues: If you have knee injuries or chronic knee pain, approach Utkatasana with caution. Avoid deep bending and practice with modifications or under the guidance of a qualified instructor.

Lower Back Pain: Individuals with lower back issues should be mindful of their alignment in this pose. Engage your core to protect the lower back and avoid over-arching.

Ankle or Hip Problems: People with ankle or hip injuries should practice with care, avoiding excessive strain on these areas.

High Blood Pressure: If you have high blood pressure, be cautious with the breath retention (holding the breath) that may occur during the pose. Focus on a steady, controlled breath.

Pregnancy: Expectant mothers should modify Utkatasana to avoid pressure on the abdomen and the potential risk of falling.  To take the posture safely, step your feet hip distance apart before raising your arms overhead.

Insomnia or Headaches: For those dealing with insomnia or headaches, avoid excessive strain and pressure on the head and neck.

Heart Conditions: If you have heart conditions, approach Utkatasana cautiously. Focus on proper breath control and avoid straining excessively.

Always listen to your body and practice within your limits. If you're new to yoga or have any underlying health concerns, it's recommended to consult a healthcare professional or a qualified yoga instructor before attempting Utkatasana or any other yoga pose. With proper alignment and awareness, Utkatasana can become a valuable addition to your yoga practice, promoting both physical strength and mental clarity.

Tap here to watch a step-by-step tutorial video of Utkatasana.

​Step by Step Instructions for taking Utkatasana or Chair Pose:

In the Ashtanga yoga standing sequence, we take Utkatasana after we have taken Ardha Baddha Padmottanasana.  Once you exit Ardha Baddha Padmottanasana and vinyasa, you will begin the Vinyasa count for Utkatasana from Downward facing dog (Adho Mukha Shvanasana).

Sapta - from down dog, look forward and inhale as you jump your feet to your hands, bend your knees and raise your arms.

Take five deep breaths

Look to your fingers, hastagrai drishti

Ashtau - Exhale, bring your hands to the floor next to your feet and still looking forward, jump your feet back into Chaturanga Dandasana. From there you will complete your vinyasa and prepare to take Virabhadra (Warrior).
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Utkatasana, also known as Chair Pose, holds a significant place in the Ashtanga Yoga practice.  It is one of the final standing sequence postures and it will challenge your strength and endurance.  Embrace the challenge and honor the synergy of alignment, breath, and focus that Utkatasana brings. With consistent practice, you will not only enhance your physical prowess but also nurture your mental resilience, propelling you towards greater depths of your yogic journey. So, unroll your mat, embody the spirit of Utkatasana, and unlock its transformative potential.

Modifications:
Modifications for Utkatasana (Chair Pose) can be helpful for individuals with varying levels of flexibility, strength, or specific physical limitations. These modifications ensure that you can still experience the benefits of the pose while adapting it to your body's needs. Here are some modifications for Utkatasana:

Hands at Heart Center: Instead of raising your arms overhead, keep your hands at heart center in Anjali Mudra (prayer position). This variation reduces shoulder strain while still engaging your core and lower body.

Shallower Bend: Start by bending your knees just slightly. This will decrease the intensity of the pose, making it more accessible, especially if you have knee or lower back concerns.

Using a Wall: Stand with your back against a wall and lower yourself into the chair pose while sliding down the wall. This provides support and helps maintain proper alignment.

Wide Stance: Start this posture in a wider stance than usual.  From hip distance, step out a little further. This can help decrease pressure on the knees and make the pose more accessible.

Remember that modifications are meant to support your practice and make poses accessible.  It's always recommended to practice under the guidance of a knowledgeable yoga instructor, especially if you're dealing with specific limitations or injuries. By choosing the right modification, you can comfortably incorporate Utkatasana into your practice and gradually progress as your strength and flexibility improve.
​

Practice with The Yoga Shala
If you want to join us for LIVE classes, The Yoga Shala offers virtual and in person classes every weekday morning.  Owner, Krista Shirley, also offers virtual or in person private sessions (Yoga, Meditation, Breath-work, Nutrition, Life Coaching and Mentorship).  Visit theyogashala.org for details.

Be sure to signup for our newsletter to stay on top of local events and classes, Nysa products sales, new offerings, new products and more!

We hope you find this video series helpful to you in creating or maintaining your yoga practice!

About Krista
Krista Shirley is a level II authorized Ashtanga Yoga teacher.  She is deeply passionate about sharing these teachings with all who wish to learn.

If you want to join Krista in person she teaches daily classes at The Yoga Shala in Winter Park, Florida. She also offers virtual sessions in Yoga, Meditation, Breath-work, Nutrition, Life Coaching and Mentorship.  Check out www.theyogashala.org for more details.

If you do not live in Central Florida and want to find an authorized teacher in your area, check out our teacher, Sharath Jois’ website, for a list of all teachers authorized and certified by his yoga centre in India.

❤️SHOP MERCHANDISE: Nysa Products

❤️LET'S BE SOCIAL:
Instagram: Krista Shirley Yoga
Instagram: The Yoga Shala
Facebook: The Yoga Shala
Facebook: KristaShirleyYoga

For other inquires please contact:  [email protected]