Baddha Virabhadrasana

Last updated: December 21, 2023

What Does Baddha Virabhadrasana Mean?

Baddha Virabhadrasana is a forward bending asana that requires flexibility in the hips, legs, shoulders and back. The name of this asana comes from the Sanskrit roots, baddha, meaning “bound,” vira, meaning “hero,” bhadra, meaning “friend,” and asana, meaning “pose.” Virabhadra is also the name of a Hindu warrior.

In this asana, the legs take a lunge position with the hips squared to the top of the mat. The hands are interlaced behind the back, palms touching. The forward leg remains bent, and the hips hinge so that the upper body folds forward and the arms stretch up. The crown of the head may touch the floor.

Baddha Virabhadrasana is also known in English as humble warrior, devotional warrior, bound warrior or silver surfer pose.

Baddha Virabhadrasana


Yogapedia Explains Baddha Virabhadrasana

All variations of Virabhadrasana are named for a fierce warrior in Hindu mythology, Virabhadra. His power inspires this series of poses. But baddha Virabhadrasana also has a humbling side, as the focus in drawn inward in a simulation of bowing to the Divine. As such, it fosters acceptance of the body and the mind.

Traditionally, baddha virabhadrasana is believed to open the svadisthana (spleen or sacral) chakra, which governs abundance, joy, wellness, creativity and sexuality. It also stimulates the sahasrara chakra, which connects the practitioner to divine energy and the higher Self.

Additional benefits of this asana include:

  • 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

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