Humble Warrior Pose

Last updated: December 21, 2023

What Does Humble Warrior Pose Mean?

Humble warrior pose is a forward bend that requires stability and flexibility throughout the body – especially in the hips, legs, shoulders and back.

In humble warrior pose, the legs are positioned in a lunge (as in warrior one), with the hips squared toward the front of the mat. The hands are interlaced behind the back with the palms touching. The body hinges at the hips and folds forward as the arms stretch toward the head. The crown of the head may touch the floor – if not, the gaze should be toward the ground.

The pose is also known as devotional warrior pose, bound warrior pose, or silver surfer pose. The Sanskrit name for this pose is baddha Virabhadrasana, which is derived from the name of the Hindu warrior, Virabhadra.

Humble Warrior Pose


Yogapedia Explains Humble Warrior Pose

Humble warrior is so named because it mimics bowing humbly to the Divine as the focus is drawn inward.

Additional benefits of this asana include:

  • Fosters acceptance
  • Stimulates the nervous system
  • Stimulates the abdominal organs
  • Opens the lungs and chest
  • Stretches the shoulders, arms, legs, back and neck
  • Opens the hips
  • Strengthens the legs and ankles

To prevent injury, the bent knee should not extend beyond the ankle. Those with limited flexibility can practice the pose by clasping their hands around their elbows or by holding a towel between their hands. A wider stance may also ease strain on the hips.

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Devotional Warrior Pose

Bound Warrior Pose

Silver Surfer Pose

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