How to do Veerasana
How to do Veerasana

The Ultimate Guide on How to do Veerasana

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As the name suggests, ‘Veerasana’ or the ‘Warrior Pose’ in English, is a powerful yoga posture that requires a considerable amount of strength and flexibility.  Yoga School in Rishikesh This posture has a number of benefits, including improved balance, increased stamina, and toned leg muscles. If you’re looking to add this pose to your yoga routine but don’t know quite where to start, then this article is perfect for you. Today, we’ll be discussing the steps you need to take in order to perfect the Veerasana.

Step 1: Before we start, it’s important to note that Warrior I and II are the pre-requisites for Veerasana. So, if you’re not familiar with those poses, it’s recommended you give them a try first. Assuming you’re up to speed, begin by standing straight on your mat with your feet hip-width apart.

Step 2: Take a deep breath in and as you exhale, step your right foot forward to the front of the mat. Your right foot should be facing forward and your left foot should be turned outwards at a 45-degree angle. It’s important to keep your hips facing forward and your left foot firmly planted on the ground throughout this step.

Step 3: Slowly bend your right knee, keeping your abs engaged as you do so. Your right thigh should be parallel to the floor and your knee should be over your ankle. Ensure that your left leg remains straight and your left foot stays connected to the mat.

Step 4: Now, lift both arms over your head and bring your palms together in prayer position. Lengthen the spine and stay in this position for a few seconds, taking deep breaths.

Step 5: To release, exhale and bring your arms down to your sides. Straighten your right leg and bring your feet parallel back to standing position. Repeat with the left leg forward.

Step 6: Veerasana can also be practiced with the arms extended out, instead of in prayer position. yoga teacher training in rishikesh After you’ve shifted your weight forward, extend both arms outwards to either side of your body. Your palms should be facing down and your arms should be parallel to the floor. Engage your core and stay in this position for a few breaths.

Step 7: To further deepen the pose, consider adding a backbend. Start by extending your arms up and placing your palms together in prayer position. Slowly lean backward, bending at the upper back. Allow your head to drop back and stay in this position for a few breaths. Come back to standing position when finished.

Step 8: Another variation of the Warrior pose is the Veerasana twist, which is great for opening up your hips and improving your balance. After completing step 3, turn your upper body to the left and extend your right hand out. Place the left hand on your right knee and look towards the right hand. Stay in the pose for 5-8 breaths, then repeat on the other side.

Step 9: Regardless of which variation you choose, make sure to keep your gaze fixed on a point in front of you. This will help with balance and stability.


In conclusion, Veerasana is a great yoga posture for building strength and increasing flexibility. With consistent practice, you will be able to master the pose and enjoy the many physical and mental benefits it has to offer. Remember to take your time and listen to your body. With patience and persistence, you’ll achieve the Warrior pose in no time.

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