Humble Warrior Pose

Baddha Veerabhadrasana (Humble Warrior Pose) is one of the yoga asanas that falls in the intermediate category. This is also one of the asanas in the series of warrior poses. The Baddha Veerabhadrasana can be a challenging pose for beginners. This asana stimulates the nervous system and also the abdominal muscles. Baddha veerabhadrasana helps in strengthening the legs and ankles.The humble warrior pose works on Vishuddhi Chakra, Manipura Chakra, Swadhistana Chakra and Muladhara Chakra.

Steps to do Humble Warrior Pose /  Baddha Veerabhadrasana

• Begin in Warrior I stance with the right leg back.
• Interlace your fingers behind the back. Inhale to expand the chest and lungs. Stretch the hands back.
• As you exhale, continue to keep the chest open and gently bow forward.
• Inhale and come back up. Exhale and relax.

Tips for beginners

• Practice Warrior I and Warrior II poses thoroughly to gain balance on the mat.  
• Regular practice of Gomukhasana and yoga mudrasana(Psychic Union Pose) will help in flexibility and strengthening of arms and shoulders.

Benefits

• Strengthens your thighs, ankles, and the feet.
• Opens up your hips and shoulders.

Watch out for

• Knee injuries – be on the toes on the leg that is behind.
• Avoid if you have lower back injuries.
• Shoulder injuries - modify arm position by clasping elbows.

Variations

• Humble warrior pose is a variation of Veerabhadrasana I(Warrior I Pose) and Veerabhadrasana II(Warrior II Pose). 
• You can hold your palms in namaskara instead of interlocking the palms. 
• Use of props like chair or partner support can decrease or increase intensity of asana.