(Baddha Virabhadrasana): Techniques, Benefits, Variations

Level – Intermediate

Humble Warrior

(Baddha Virabhadrasana)

Humble Warrior Pose Prep & Practice


From Warrior I (Virabhadrasana I), use an exhalation to bring both hands behind you.


Interlace the fingers and breathe in to open up through the chest. Draw your shoulders down and back. If this is too tight, feel free to release the palms from one another while keeping the fingers interlaced.


Exhale to slowly fold the torso down.


Keep energy in the legs. Let your front inner thigh roll outwards, to take the fold even deeper.


To come out, use an inhalation to gently lift back up. Release the hands from one another and lift them back up to Warrior I (Virabhadrasana I).


  • Shorten or widen stance
  • Bend the front knee less than 90 degrees
  • If you are a hyperextender, place a micro-bend in the elbows
  • Release the palms from one another, while keeping the fingers interlaced
  • Grab a strap with both hands behind you

Physical, Mental and Emotional Benefits

  • Stretches the hips
  • Strengthens the legs
  • Opens up the chest and shoulders
  • Improves balance 
  • Acts as an inversion, bringing a fresh supply of blood to the head


  • High Blood Pressure
  • Low Back Injury or Herniated Disc
  • Pregnancy

Thoughtful Sequencing

Downward Facing Dog (Adho Mukha Svanasana), Three Legged Dog (Eka Pada Adho Mukha Svanasana), Warrior I (Virabhadrasana I), Humble Warrior (Baddha Virabhadrasana), Pyramid Pose (Parsvottanasana), Standing Forward Fold (Uttanasana), Extended Standing Pose (Urdhva Hastasana), Mountain (Tadasana), Chair Pose (Utkatasana)

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