Stretches shoulders, strengthens legs
Draws focus inward
How to perform humble warrior
- Begin in Warrior I with your left foot forward. Interlace your hands behind you with an exhale.
- Lift your chest and lengthen your spine with an inhale.
- Fold forward with an exhale, bringing your torso inside of your front leg. Lift your arms up and overhead.
- Hold the pose and take slow, deep breaths.
- Lift your torso with an inhale. Step your feet together and release your arms with an exhale. Change sides.
- Anchor outer edge of foot to floor
- Relax neck
- Back knee lifted
- Knee over ankle
- Shoulders relaxed
Modification: Hold opposite elbows or a strap. Lift your back heel from the floor.
Avoid this pose if you have low back injury or high blood pressure.
More yoga poses to discover
Humble Warrior (Baddha Virabhadrasana in Sanskrit) is a beginner yoga pose that belongs to the forward bends and inversions and standing categories. This asana targets glutes & hip flexors, hamstrings, quadriceps and shoulders, and also involves ankles and calves muscles. Humble warrior stimulates digestion; stretches shoulders, strengthens legs and also draws focus inward. Refer to the illustration and instructions above for how to perform this posture correctly. Discover more yoga asanas and yogic breathing exercises in our free yoga pose directory – a visual resource for yoga teacher training students as well as practitioners of all levels. Finally, shop our best-selling Yoga Cards products!
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