How to do Virabhadrasana | Warrior Pose A & B in Ashtanga Yoga

While the Warrior variations are some of the most recognized poses in yoga, the way we practice them in Ashtanga is quite different from other traditions. Do you know why? We’re showing you in this video!

In this tutorial, we discuss how to do VIRABHADRASANA \ WARRIOR POSE A & B, one of the first poses in Ashtanga's Primary Series. This is a classic posture you’ll find in many schools of yoga, each with slightly different coordinates and vinyasa cues. Remember, we’re showing you the traditional alignment as seen in Ashtanga. You’ll learn different options to get into the pose, what to pay attention to in arm and hip placement, and how the hips are cued differently than in other traditions. You’ll also see how to transition from Virabhadrasana A to B and what to watch out for. We’ll show you how to make this pose more accessible for beginners as well, so you can practice safely and mindfully.

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[timothyroy]

Super helpful - I watched this because I was trying to "square the hips forward" and sure enough my knee felt a little torqued. Thanks for the clarity! Good job Kani.

Progressions/regressions for postures, especially in the second half of the primary series, are always appreciated! That way we can ensure the work is going in the right direction.

[PriscillaLumbreras]

You two are the best teachers ever. I can't find anyone who give me the answers that I'm looking for except for you two. Thank you very much for all your work

[SymVib]

Thank you so much— Amazingly helpful! I have knock-knees and turning my whole leg outward by not aligning my hip has helped me get in to a virabhadrasna A unlike anything I’ve ever experienced… for the first time I feel so stable and powerful here! Love all of your videos—Thanks!

[ceciliaboldrini]

Dear David and Jelena thank you very much for this new video. I was waiting for this pose. You are so exhaustive in all your explanations, l appreciate you every time. GOD BLESS YOU. Cecilia. GOD BLESS ALSO YOUR LITTLE AND WONDERFUL DOG CONNIE.

[jitendrapurohit]

Today's in india festival of colours holi . All ashtanga viewers to Happy holi .l have practiced veer bhadrasana .

[ArlinDixon]

So helpful! I didn't realize the different traditions had different cues. Also, love the Connie stretch when Jelena finishes her demo :)

[andreadybvik]

I've always found this pose very challenging because teachers always said to square the hip, which didn't work very well for my body when the foot was flat. I've always rotated the thigh and knee to lign up with the foot, so this resonate so much! Thank you for explaining!

[allygxx]

These tutorials are so detailed and so helpful !! Digestible alignment cues are not easy to come by but the two of you do a great job of it. Thank you! 🌹

[pearllovely]

I love this episode! First the special appear of the fury child! And the most important thing I heard "respect each tradition"! I love hearing this from the Ashtanga people! Thank you very much!

[luizellabranco]

Thank you so much! So cute the little dog taking presence in this video. Directly from Brazil ❤

[ayushibhardwaj]

Thank you- I love your videos. May I request you to cover Sarvangasana and Halasana please?

[meenakshibisht]

Yes absolutely I like both of you...the way you teach is one of its kind.Yes, I subscribed.❤

[dayesimpson]

You two are absolutely amazing - genuine, fun and so knowledgeable. I learn so much from your tutorials and hope to join you one day at your studio in TO. Thank you SO much!!!

[jasonwilliamarnold]

You guys are the best. This is so helpful and good. Appreciated

[lauriesauth]

EXTREMELY helpful, as always🌹
Thank you so much 🙏🏻

[Smoothcity]

Your videos are a blessing ! Thanks for sharing ! 🙏

[srStinnky]

wow! bravo! first time that I hear (other than myself) a yoga teacher saying that it's totally safe to bring the knee over the toes! thank you!

[MrPuupk]

Just started doing Yoga, love your content, helps me greatly with my alignments :)

[mariongillan]

Very interesting, thank you. I didn't know there were different ways of positioning the feet, according to the teachings. I will be trying not to torque my knees now. Many thanks 🙏

[SharoFlores]

Great video! - As always -
Thank you for explaining about the different schools of yoga. I love being aware of the right cues and alignments, and like you say respecting the traditions.
🙏❤️