Yoga · Intermediate
Humble warrior
Baddha Virabhadrasana
Also called Bound warrior, Devotional warrior
Humble warrior starts in Warrior I, then you clasp your hands behind your back and bow your torso inside your front knee. It stretches the chest and shoulders while the legs keep working. A stable stance matters here, because your head lowers while your feet hold you steady.
How to do Humble warrior
- 1Start in Warrior I with your right foot forward and your back toes turned out about 45 degrees.
- 2Check that your feet sit about hip width apart side to side and your back heel presses down.
- 3Bring your hands behind your back and interlace your fingers, or hold a strap between your hands.
- 4Lift your chest and draw your shoulder blades gently toward each other.
- 5As you exhale, fold your torso forward and down on the inside of your right thigh.
- 6Let your clasped hands lift away from your lower back only as far as your shoulders allow.
- 7Keep your right knee over your ankle and let your head and neck relax.
- 8Hold for five breaths, then inhale to rise with a long spine, release your hands, and switch sides.
Common mistakes and how to fix them
The front knee slides inward or forward as the torso lowers.
Press into your front foot and keep the knee tracking over your middle toes. Fold a little less if the knee keeps moving.
The arms are forced high and the shoulders strain.
Hold a strap with your hands wider apart, and lift your arms only as far as feels easy.
The stance is too narrow, so the body tips sideways.
Step your back foot out to the side so your feet sit on separate tracks before you bow forward.
The head lifts and the back of the neck crunches.
Let your head hang heavy and turn your gaze back toward your legs or down to the floor.
Modifications
- Hold a strap or towel between your hands if they do not clasp comfortably.
- Keep your hands on your hips and fold only halfway.
- Shorten your stance and bend the front knee less.
- Rest your hands on a block inside your front foot instead of clasping them behind you.
Benefits
- Stretches the chest and the front of the shoulders.
- Strengthens the legs in a deep lunge.
- Lengthens the calf and the front of the hip on the back leg.
- Encourages a calm, inward focus.
Breath
Inhale to lift your chest before you fold, then exhale as you bow forward. Keep the breath slow and even while your head is low.
Take care
Take care with shoulder, knee, or lower back injuries, and come up slowly if you feel dizzy with your head low. Get steady in Warrior I and pyramid pose first, and stop if you feel sharp pain.
Humble warrior questions
What does humble warrior stretch?
Humble warrior stretches the chest and the front of the shoulders while the legs work in a lunge. The back leg also gets a stretch through the calf and the front of the hip.
Should my shoulder go inside my knee in humble warrior?
Yes, in most classes the torso bows on the inside of the front thigh, with the front shoulder moving toward the inner arch of the front foot. Keep your front knee steady over your ankle as you lower.
What if I cannot clasp my hands behind my back?
Hold a strap or towel between your hands, as wide apart as you need. You can also keep your hands on your hips and bow halfway.
