Dancing Warrior Pose

Common Title Dancing Warrior Pose
English Title Dancing Warrior Pose
Sanskrit Title Dancing Virabhadrasana
All Titles Dancing Warrior Pose, Dancing Virabhadrasana,
Pose Level Intermediate
Pose Position Standing
Pose Type Stretch,
Sanskrit Pronunciation Play Audio
Tags

Are you a yoga teacher? Sign-up to create your own lists of yoga poses using our yoga class planning software.

Yoga Sequences

List of yoga sequences with Dancing Warrior Pose:

My Sequences

Are you a yoga teacher? Try yoga sequence builder to create your own visual library of yoga sequences. Join your fellow yoga teachers!

Dancing Warrior Pose (Dancing Virabhadrasana) can be a great pose to practice either forming part of the dynamic vinyasa flow for improving flexibility, or done as part of hatha yoga to build endurance and strength. Dancing Warrior Pose (Dancing Virabhadrasana) is a variation of Reverse Warrior Pose (Viparita Virabhadrasana), with are deeper stretch to the side back. The practice of Dancing Warrior Pose (Dancing Virabhadrasana) can be part of the Virabhadrasana Vinyasa (Warrior Pose Flow) making it more graceful and beautiful.

Dancing Warrior Pose helps boost energy in the body and hence can be included in flow yoga sequences.

Chakras

Dancing Warrior Pose helps open, activate, and balance the following chakra(s):
  • Solar Plexus (Manipura Chakra)
  • Sacral Chakra (Swadisthana Chakra)
  • Root Chakra (Muladhara Chakra)

Anatomy

Dancing Warrior Pose benefits the following muscles and hence can be included in yoga sequences with the corresponding muscle(s) focus:
  • Arms and Shoulders
  • Middle Back
  • Upper Back
  • Hamstrings
  • Chest
  • Hips
  • Knees
  • Psoas
  • Quadriceps

Dancing Warrior Pose yoga sequences

Dancing Warrior Pose is commonly found in the following types of yoga sequences:
  • Kids yoga sequences
  • Yin yoga sequences
  • Yoga sequences for arms and shoulders
  • Middle back focused sequences
  • Upper back focused sequences
  • Yoga sequences with focus on hamstrings
  • Heart opening yoga sequences
  • Hip opening yoga sequences
  • Yoga therapy sequences for knees
  • Yoga sequences for psoas
  • Yoga sequences for Quadriceps

How to do Dancing Warrior Pose

The below cues and yoga sequences added by yoga teachers show multiple ways to do Dancing Warrior Pose depending on the focus of your yoga sequence and the ability of your students.

To view the complete steps and corresponding yoga sequence, please consider signing-up to Tummee.com yoga sequence builder that is trusted by yoga teachers worldwide to plan their yoga classes. Learn more.



  1. bereitet Muskeln der Flanken und Schultern auf Mermaid vor
  2. EIN - Beine stabil wie sie sind, OKörper neigt sich nach hinten, Arm ist weit über das Ohr gestreckt, die ganze Seite wird geöffnet
  3. L ARM oben und über den Kopf nach hinten
    R Arm mit aufgestellter Hand und Fingerspitzen schiebt am Oberkö nach vorn
    Gewicht gut verteilt auf beiden Beiden.
  4. Coming into stillness, palms into prayer, chant with me the seed mantra - YAM.
  5. Manipulating the prana, connecting to the wind element. The air element is embodied in the breath.
  6. A. Releasing, let them stand in Tadasana to relax and rest the breathing.

    B. Then going into the Third Flow, demonstrate Dancing Virabhadrasana or Dancing Warrior Pose.

    C. Here, make them do this pose in pairs. Make them stand back to back. So while one is standing with the right leg bent the ...
  7. Starting in Tadasana, take a big step back, foot turned parallel with the bottom of back, coming into Warrior 2. Ensure that the front leg is strong ad favouring the outside rather than collapsing towards the inside. Draw up nice and tall through the worse, strong and grounded into the feet. With a...
  8. Unhook the elbow, plant the back foot at 45 degrees, inhale. Exhale, extend the arms out in front of the body. Visualizing your breath, maybe it is a pink or white light, maybe a stream of blue radiance, or a golden luminescent gleam. As you inhale, bring the hands towards the heart as though you ar...
  9. Unhooking the elbow, planting the back foot down at 45 degrees, extend the arms in front of the body. Once again, visualizing the breath - Inhale, bringing the hands towards the heart, gathering life force energy. Exhaling as we push away illusion. Stay in this flow, manipulate the breath. If you ar...
  10. Reverse warrior, gaze up to the sky
  11. From W2-
    1. Inhale lengthen out of the waistline
    2. Exhale release Left hand to rest softly on the Left leg
    3. Inhale, lengthen through the right side body
    4. Extend Right bicep by the ear, finger tips to the back of the room
    5. Create length & space from your right hip, to the finger tips as ...
  12. Spin the toes from the back foot open to 90 degrees. The edge of foot should be parallel with back edge of mat. On an inhale, lift your torso and arms up until your arms are extended and parallel to the floor. Bring the left hand to extend in front of you holding the hand in a FIST while holding t...
  13. Spin the toes from the right foot open to 90 degrees. The edge of foot should be parallel with back edge of mat. On an inhale, lift your torso and arms up until your arms are extended and parallel to the floor. Bring the left hand to extend in front of you holding the hand in a fist while holding ...
  14. DD W1, W2, RVW, DANCING WARRIOR
    HUMBLE

Discover more cues, teaching ideas, and how to do steps at How to Do Dancing Warrior Pose

Dancing Warrior Pose Benefits

Dancing Warrior Pose is a intermediate level yoga pose that is performed in standing position. Dancing Warrior Pose additionally involves stretch, . Need Dancing Warrior Pose benefits? Please sign-up to request benefits of Dancing Warrior Pose and we will notify you as soon as your request has been completed.

Dancing Warrior Pose Contraindications

Dancing Warrior Pose is a intermediate level yoga pose that is performed in standing position. Dancing Warrior Pose additionally involves stretch, . Need Dancing Warrior Pose contraindications? Please sign-up to request contraindications of Dancing Warrior Pose and we will notify you as soon as your request has been completed.

Dancing Warrior Pose Variations

Dancing Warrior Pose Variations: Below are some common variations of the yoga pose Dancing Warrior Pose with base pose as Warrior Pose (Virabhadrasana).

Dancing Warrior Pose Steps

 (Dancing Virabhadrasana) Dancing Warrior Pose Steps:

Given below are the step-by-step instructions to follow for the practice of Dancing Warrior Pose (Dancing Virabhadrasana):

  1. Begin standing in Utthita Tadasana (Five Point Star Pose).
  2. From here, after taking a few round of breathing take the left foot out to 90 degrees and bring the right foot inwards to 45 degrees. Adjust the hips and make sure the feet are in alignment.
  3. Continue to stretch the arms out at shoulder level and as you exhale bend the left knee, making sure the knees is just above the left ankle.
  4. Inhale and raise the left arm above your shoulders as you bend the back and shoulder a bit. Exhale, and bring the right arm in front of the chest stretching it towards the opposite side.
  5. Inhale and stretch the arms in the opposite direction as you gaze in front taking the body gently in a backbend. Stay here for about 3-4 breaths initially to understand the stretch in the upper body.
  6. Exhale to stretch beyond and get comfortable in the posture. To release, inhale and release to come back to Utthita Tadasana. Relax and repeat with the other leg taking the right foot to 90 degrees and the left foot inwards to 45 degrees.
  7. Stretch and stay in the pose as you breath deep and slow for about 3-4 breaths. Release and relax to come back to Utthita Tadasana.
  8. Relax and repeat to go for another round and stay longer to feel and enjoy the stretch.

Dancing Warrior Pose Modifications

We have 2100+ yoga poses with many Dancing Warrior Pose modifications along with 90000+ reference yoga sequences and cues. Please sign-up to view different modifications of Dancing Warrior Pose to plan your yoga classes and yoga sequences.

Dancing Warrior Pose Yoga Sequence Preparatory Poses

The practice of Dancing Warrior Pose (Dancing Virabhadrasana) engages the core muscles as the sides of the back are stretched while taking the upper body in a gentle backbend. Although the core muscles are engaged, they are not the primary focus for this pose, as much as the psoas muscles. Hence, acting as a preparatory for Dancing Warrior Pose, the given sequences below can benefit:

  • For opening the psoas muscles, which is essential.
  • Practicing the opening of the side back with side bending yoga poses can also help to make the smooth backbend in Dancing Warrior Pose.

Dancing Warrior Pose Relaxing Follow-up Poses

Please sign-up to view relaxing follow-up poses for Dancing Warrior Pose. We have 90000+ reference sequences along with foundational yoga sequences built from a library of 2100+ yoga poses (with new yoga poses added daily).

Learn more about us.

Dancing Warrior Pose Level Up Follow-up Poses

Please sign-up to view level up follow-up poses for Dancing Warrior Pose. We have 90000+ reference sequences along with foundational yoga sequences built from a library of 2100+ yoga poses (with new yoga poses added daily).

Dancing Warrior Pose Yoga Sequences

List of yoga sequences with Dancing Warrior Pose:

Dancing Warrior Pose Titles in English and Sanskrit

Many yoga poses have multiple titles because of differences in their Sanskrit to English title translation or a specific title becoming popular because of it's common usage amongst yoga teachers and yoga practitioners. Below are common titles of Dancing Warrior Pose:

  • Dancing Warrior Pose
  • Dancing Virabhadrasana

Dancing Warrior Pose Sanskrit

Dancing Warrior Pose sanskrit title is Dancing Virabhadrasana

Please click on the link below to listen to Sanskrit pronunciation of Dancing Warrior Pose:
Sanskrit audio pronunciation for  Dancing Virabhadrasana Play Sanskrit audio pronunciation for Dancing Virabhadrasana

More about Dancing Warrior Pose