Pose Breakdown: Humble Warrior Pose

Humble Warrior Pose done by Ashley Galvin

Humble Warrior Pose (Baddha Virabhadrasana), also known as Bound Warrior, Devotional Warrior, or Silver Surfer, adds a sense of surrender to the mighty Warrior series. Rather than holding your chest aloft and ready for battle, you bind your hands and let your head fall forward. It’s both a fold and a lunge, and equal parts relaxing and strenuous, depending on which part of your body you’re focusing on.

While it’s not quite as popular as its heart-opening sibling Reverse Warrior Pose, Humble Warrior fits well into almost any part of a flow, whether as a warm-up stretch, an active moment to catch a breath, or a deeply releasing cool-down.

Benefits of Humble Warrior Pose

  • Opens your hips

  • Strengthens your legs, glutes, and core

  • Improves balance and stability

  • Stretches your hamstrings, chest, wrists, and spine

  • Rinses your shoulders

Contraindications

Avoid this pose or talk to your doctor if you have any problems with your hips, knees, or shoulders.

 

Warm-Up Poses for Humble Warrior Pose

 

How to Do Humble Warrior Pose

  1. Start in Warrior I Pose. Make sure your foundation feels relatively sturdy and that your bent knee is above or behind your ankle. Widen your stance horizontally so your feet are on separate tracks.

  2. Take a deep breath and clasp your hands behind your back. If this is uncomfortable or not available for you, grasp a strap or towel with both hands behind you.

  3. Exhale to fold your torso over or inside your front leg.

  4. Keep your legs engaged, and externally rotate your front thigh to create extra space.

  5. Turn your gaze up toward your raised arm or back down behind you.

Follow Up Poses for Humble Warrior Pose

  • Warrior II

  • Warrior III

  • Triangle Pose

  • Extended Side Angle Pose

  • Wide-Legged Forward Fold

  • Staff Pose

How to Modify Humble Warrior Pose - Props & Variations

 
Naya Rappaport in Bound Humble Warrior
 

  • If your hands aren’t able to comfortably touch each other, grab either end of a towel, bandana, strap, or whatever you have lying around.

  • If you need extra support for your upper body, try resting your head on a block or chair.

  • For a deeper shoulder stretch, add an extra bind by wrapping your arms around your front thigh and clasping your hands.

Humble Warrior Meaning and History

As with all Warrior Pose variations, the name “Virabhadrasana” comes from an important event from Hindu mythology called Daksha-Yajna. Sati, Shiva’s first wife, was devoted to her husband — but her father didn’t approve. When the couple was pointedly not invited to a sacrifice at the family’s home, Sati attended the event anyway in defiance. Her father continued to malign her and Shiva, and she flew into a rage, either throwing herself into the sacrificial flames or meditating so intensely that she burst into flames, depending on which version you’re reading. 

Shiva and his first wife, Sati, were shunned by Sati’s family. When they didn’t get an invitation to a sacrifice at her family’s home, Sati decided to go anyway. After her father continued to disrespect her and Shiva, Sati died in her rage — either by throwing herself in the sacrificial flames or self-immolating during meditation. Shiva, overcome with grief, cut off a Jata, or dreadlock, which grew into Virabhadra, who returned to the scene to avenge his wife’s death.

The main three Warrior poses — I, II, and III — date back to the first half of the 20th century, and tell the tale of Virabhadra. Baddha Virabhadrasana, which roughly translates to “Bound Warrior Friend Pose,” came along later.

Ready to get your Warrior on? Practice Move Daily vinyasa flow with Ashley Galvin, available for free with a 14-day trial to Alo Moves.

 
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