Clasp the hands, arms reach overBack heel pressingKnee over ankleFoot rootedHumble Warrior
Baddha Vīrabhadrāsana
Read what the gnome says
Humble Warrior! From Warrior One, clasp your hands behind your back. Fold the chest inside the front thigh and let the crown of the head drop toward the floor. Front knee stays over the ankle, back heel pressing down. Roll the clasped hands away from your back. Bow, brave one, and breathe.
Works on Quadriceps · Glutes · Hamstrings · Shoulders
How to do it
- Step into a long lunge, back heel down and the back foot angled out.
- Clasp the hands behind the back and fold the chest over the front thigh.
- Draw the clasped hands up and over, let the head hang heavy and hold, then switch sides.
Common mistakes
- Don’t let the front knee fall inward.
- Don’t force the hands over the head: stop where the shoulders say stop.
- Don’t hold the breath while folding.
Benefits
- Builds strength and steadiness in the legs.
- Improves posture and balance.
- Wakes up the whole body: good early in a practice.
Take care: Go easy or skip if you have knee, ankle or hip pain, or feel dizzy. Keep a wall or chair within reach for balance.
Not medical advice. Ease off if anything feels sharp or wrong.
Similar poses Standing
Bound Reverse WarriorIntermediate
Chair Pose on TiptoesIntermediate
Chair-Supported Warrior IIIIntermediate
Dancer PoseIntermediate
Dancer Pose with StrapIntermediate
Dancing Shiva PoseIntermediate
Practised by real people
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