Yoga Yoga Poses Yoga Asanas Warrior Seal

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Steps :

1. Stand straight or upright. Then, slowly extend and bend your right leg. Lock your hands behind your back and slowly raise them as you lunge forward.
2. Arch your spine, open your chest, keep your shoulder blades together, inhale and look up.
3. As you are lunging, lower your hips over the bent knee lowering your head and torso towards the ankle.
4. Rest your chest on the right thigh, stretching the torso further.
5. Continue breathing and hold this position for 15-20 seconds.
6. Inhale, press your shoulders and slowly release the pose and come back to the original position.
7. Now repeat the same with the other leg.

Precautions :

• If you suffer from high blood pressure, hypertension or are pregnant, the virabhadra murdra is not a pose you should do.
• If you have any chronic injuries to the hips, knees or the back, as a precaution, it is best not to do the warrior seal.

Beginner’s Tip :

A beginner’s tip for the warrior seal includes being careful while moving the pelvis forward. One tends to move the entire lower back instead of just the pelvis. You have to remember to lift the pubis towards the navel while lengthening your tail bone or coccyx towards the floor. As a beginner you can also use a prop to support your heel as it can be difficult to just use the floor.

Benefit To Body Part :

• This pose can benefit many different body parts including neck, lungs, shoulders, chest cavity and rib cage, groin, thighs, calves, ankles and the abdomen.

Therapeutic Applications :

• One of the therapeutic applications includes this asana being used to improve circulation and respiration.
• It is an asana that is beneficial for managing the pain of sciatica.
• This asana is known to improve concentration, improve the balanced and groundedness, and of course, energize your entire self.

Variations :

• This pose can be done with some variations by using props. The props are used to support your body when you lunge forward to balance your torso.
• A yoga strap can also help when you are lunging towards the floor.
• The warrior poses are also extensions of the same pose. In the warrior pose, there are many variations. You can do this pose with two partners and a big rod like perhaps a broomstick. Each partner stands facing you but on either side of your torso. The partners hold ends of the pole above your head. You have to grasp the pole and then all three then push the pole even higher. Imagine yourself to be hanging from the pole. These variations can give the body better benefits than the plain virabhadra mudra.

Preparatory Poses :

• Downward Facing Dog Pose (Adho Mukha Svasana)
• Cow Face Pose (Gomukhasana)
• Revolved Side Angle Pose (Parivrtta Parsvakonasana)
• Warrior Pose (virbhadrasana)

Follow Up Poses :

• High Lunge
• Mountain Pose (Tadasana)

Find Pose

Select Pose Accomplished Pose Alternate Nostril Breathing Apaan Mudra Apan Vayu Mudra Arm Pressing Posture Balancing Stick Pose Bharadvaja's Twist Big Toe Pose Bound Angle Pose Bow Pose Bridge Pose Butterfly Pose Camel Pose Cat Pose Chair Pose Child's Pose Chin Mudra Corn Tree Pose Corpse Pose Cow Face Pose Crane Pose Crocodile Pose Dolphin Plank Pose Downward Facing Dog Pose Eagle Pose Easy Pose Eight-Angle Pose Extended Hand To Big Toe Pose Extended Puppy Pose Extended Side Angle Pose Feathered Peacock Pose Firefly Pose Fish Pose Four Limbed Staff Pose Ganesha Mudra Garland Pose Gate Pose Gyan Mudra Half Frog Pose Half Lord of the Fishes Pose Half Moon Pose Half Tortoise Pose Handstand Happy Baby Pose Hare Pose Head To Knee Forward Bend Hero Pose Heron Pose High Lunge King Pigeon Pose Legs-Up-the-Wall Pose Linga Mudra Locust Pose Lord of the Dance Pose Lotus Pose Low Lunge Mandala Mudra Mantra Meditation Monkey Pose Mountain Pose Noose Pose One Legged King Pigeon Pose II One-Legged King Pigeon Pose Peacock Pose Plough Pose Prana Mudra Prithvi Mudra Raised Foot Pose Reclining Big Toe Pose Reclining Bound Angle Pose Revolved Abdomen Pose Revolved Head-to-Knee Pose Revolved Side Angle Pose Revolved Twist Rudra Mudra Scale Pose Scorpion Pose Seated Forward Bend Seated Wide Angle Forward Bend Shankh Mudra Shoulder Pressing Pose Shunya Mudra Side Crane Pose Side Plank Pose Single Nostril Breath Skull Brightener Breath Spread Leg Forward Fold Staff Pose Standing Split Supported Headstand Supported Shoulderstand Surabhi Mudra Surahi Mudra Surya Mudra The Shooting Bow Pose Tree Pose Upward Bow or Wheel Pose Upward Facing Two-Foot Staff Pose Upward Forward Fold Upward-Facing Dog Urdhva Mukha Pinch Mayurasana Vayu Mudra Warrior I Pose Warrior II Pose Warrior Seal Wide Angle Seated Forward Bend Wide Legged Forward Bend Wind Removing Pose

Warrior Seal

• Sun Salutation
• Headstand
• Inverted Triangle Pose
• Hand to Foot Pose
• Lion Pose
• Head to One Knee Pose
• Head to Knees Pose
• Camel Pose
• Sage Marichi Twist Pose
• Half Lord of the Fish Pose
• Inverted Leg Stretch Pose
• Shoulder Stand
• Plough Pose
• Inclined Plane
• Boat Pose
• Fish Pose
• Wheel Pose
• Bridge Pose
• Downward Facing Dog Pose
• Cobra Pose
• Bow Pose
• Locust Pose
• Eagle Pose
• Peacock Pose
• Crow Pose
• Corpse Pose
• Yoga Balance Asanas
• Yoga Asanas For Spine
• Yoga Asanas in Chair
• Basic Yoga Asanas For Stomach
• Yoga Asanas For The Neck
• Yoga Asanas For Depressed
• Yoga Asanas For Beginners
• Sequencing Yoga Asanas
• One Legged King Pigeon Pose - Eka Pada Rajakapotasana
• Reclining Bound Angle Pose - Supta Baddha Konasana
• Eight Angle Pose - Astavakrasana
• Hand Clenching
• Side Crane Pose - Parsva Bakasana
• Ankle Rotation
• Circle pose - Mandalasana
• Dolphin Plank Pose
• Half Frog Pose - Ardha Bhekasana
• Four-Limbed Staff Pose - Chaturanga Dandasana
• Extended Puppy Pose - Uttana Shishosana
• Supported Headstand - Salamba Sirsasana
• Pendant Pose - Lolasana
• Shoulder-Pressing Pose - Bhujapidasana
• Ankle Bending
• Wrist Bending
• Standing Half Forward Bend
• Side-Reclining Leg Lift
• Standing Yoga Seal
• Shiva Twist
• Upward Salute
• Intense Side Stretch Pose
• Wild Thing
• Great Hand Posture
• Upward Bow
• Spread Leg Forward Fold
• Legs-Up-the-Wall Pose
• King Pigeon Pose
• Arm Pressing Posture
• Upward-Facing Dog
• Crocodile Pose
• Feathered Peacock Pose
• Reclining Angle Pose
• Reclining Hero Pose
• Half Headstand Pose