Peaceful Warrior Pose

Shanti Virabhadrasana

Peaceful Warrior Pose

What is Peaceful Warrior Pose?

Peaceful warrior pose, or shanti virabhadrasana in Sanskrit, is usually practiced in vinyasa classes as a transitional pose between warrior two and downward facing dog or chaturanga. From warrior two pose, the front arm reaches up and back in a gentle backbend while the back arm rests on the back leg.

Instructions

  • Begin in warrior two with the left foot forward.
  • Turn the left hand toward the sky. Inhale and reach the left arm up and back, bringing the torso into a gentle backbend. Gaze upward.
  • Drop the back arm so that it rests on the right thigh or calf.
  • Breathe while holding the pose.
  • Change sides.

Cautions

  • Avoid this pose if there is knee or back injury.

Benefits of Peaceful Warrior Pose

  • Strengthens the legs and core
  • Opens the hips
  • Stretches the legs, groins, arms and shoulders
  • Boosts self-esteem
  • Opens the chest
  • Calms the nervous system
  • Improves balance

Peaceful Warrior Pose Details

Sanskrit Name
Shanti Virabhadrasana
Pronunciation
SHAN-tee VEER-ah-bhah-DRAH-sah-nah
Pose Level
Beginner
Drishti
Urdhva (Toward the sky)
Pose Type
Backbends, Chest Openers, Hip Openers, Standing Poses, Strength
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