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Yoga Poses Guide
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Humble Warrior

Baddha Virabhadrasana

bah-dha VEER-ah-bhah-DRAH-sah-nah
Humble Warrior
Pose categories
Primary body parts engaged
Secondary
Muscle Groups
Stretches shoulders, strengthens legs
Stimulates digestion
Draws focus inward

How to perform humble warrior

  1. Begin in Warrior I with your left foot forward. Interlace your hands behind you with an exhale.
  2. Lift your chest and lengthen your spine with an inhale.
  3. Fold forward with an exhale, bringing your torso inside of your front leg. Lift your arms up and overhead.
  4. Hold the pose and take slow, deep breaths.
  5. Lift your torso with an inhale. Step your feet together and release your arms with an exhale. Change sides.
Alignment cues
  • 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.
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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 and hamstrings and quadriceps and shoulders and also involves ankles and calves muscles. Humble warrior stretches and strengthens legs, opens chest; rejuvenates abdominal organs and also reduces fatigue, increases energy. 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.

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Workoutlabs Yoga Cards Beginners Workoutlabs Yoga Cards Sequence Workoutlabs Yoga Cards Set
Discover our best-selling Yoga Cards – professional study, class sequencing and practice guide for beginners and beyond.
Yoga Beginners Workoutlabs Ebook
New to yoga? Our Yoga for Beginners pack covers everything you need to know to get started with your practice.
Personal Training Software from WorkoutLabs
Personal trainer? Try Train - our beautifully simple training platform you and your clients will love.
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