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