Fighting Warrior Pose (Yudhasana): Steps, Benefits, and Contraindications

Fighting Warrior Pose (Yudhasana) - Sharp Muscle
8 min read
Updated: February 19, 2023

The Fighting Warrior Pose, also known as Yudhasana, strengthens your front leg, and your back leg and stretches your foot.

Angry determination, find your inner strength and warrior power, feel that your whole body is in this pose, arms, and back are strong and powerful.

Your front leg is strengthened when you squat down, and your back leg and front leg lengthen when practicing Fighting Warrior Pose (Yudhasana).


Known as:Fighting Warrior Pose, Yudhasana
Sanskrit name:युद्धासन
Focus:Entire body (Especially the legs, foot, arms, and back)
Total time:30 to 60 seconds
Drishti:Hastagre (hands) or Hastagrai
Chakra:Swadisthana Chakra, Muladhara Chakra
Indications:Inner strength, legs, foot
Counterposes:Child’s Pose (Balasana), Downward Facing Dog (Adho Mukha Svanasana), Low Lunge (Anjaneyasana), Seated Forward Bend (Paschimottanasana), Cobra Pose (Bhujangasana)
Preparatory poses:Alanasana (Ashta Chandrasana or Crescent Lunge Pose), Triangle Pose (Trikonasana), Half Lord of the Fishes Pose (Ardha Matsyendrasana), Parighasana (Gate Pose), Utkata konasana (Goddess Pose), Virabhadrasana I (Warrior I), Virabhadrasana 2 (Warrior II), Cat-Cow Pose (Marjaryasana-Bitilasana)
Follow-up poses:Forward Fold (Uttanasana), Utthita parsvakonasana (Extended Side Angle Pose), Viparita Virabhadrasana (Reverse Warrior Pose), Trikonasana (Triangle Pose), Pigeon Pose (Eka Pada Rajakapotasana), Wide-Legged Forward Bend (Prasarita Padottanasana), Corpse Pose (Savasana)
Contraindications:High blood pressure, weak heart or heart surgery, pregnant woman (second and third trimesters), diarrhea, knee arthritis

Benefits of Fighting Warrior Pose (Yudhasana)

Fighting Warrior Pose can be an effective way to build a sense of inner strength and power. As you practice Yudhasana regularly, you will increase your ability to face daily battles with ease and grace.

  1. Physical Benefits:
    • Stretches the hips, knees, ankles, foot, hamstrings, and shoulders
    • Lengthens the spine and foot
    • Strengthens the shoulders, arms, arches, ankles, legs, knees, and thighs
    • Tones the leg muscles
    • Tones entire body
    • Heals the stiffness around the lower back close to hip
    • Increases the lung capacity
    • Improves muscular endurance
    • Improves the balance and posture
    • Enhance the spine health
    • Stimulates entire abdominal area
    • Improves the reproductive system
  2. Mental Benefits:
    • Enhances the focus
    • Improves the willpower
    • Stimulates the mind
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Fighting Warrior Pose (Yudhasana) Practice Guide

Fighting Warrior Pose (Yudhasana) is a standing yoga pose that combines elements of Warrior II (Virabhadrasana II) and Side Angle Pose (Utthita Parsvakonasana). This challenging pose requires balance, strength, and flexibility, and offers a number of physical and mental benefits.

In Yudhasana, the front leg is bent in a lunge position, while the back leg is straight and the foot is turned out at a 45-degree angle. The arms are extended, with one hand reaching down to the ground and the other hand reaching up towards the ceiling. The gaze is directed towards the raised hand.

Yudhasana is believed to help build strength and stability in the legs, while also stretching the hips, thighs, and chest. It can also help to improve balance and concentration, and can be used as a tool for developing mental focus and discipline.

As with any yoga pose, it’s important to practice Yudhasana mindfully and with proper alignment, and to listen to your body’s needs and limitations.

Here’s how to do it:

Step-by-Step instructions

  1. On the hands and knees in Table Pose, step your right foot forward between your two hands, with your knee directly over your ankle.
  2. With the legs grounding into the floor, placing top of foot on the floor, and rest of just about tributing equally your weight of your body on the feets.
  3. Place the arms on your bent knee. Straighten your arms slightly to draw your torso back. Relax your shoulders down and draw your shoulder blades towards your spine to lift your chest.
  4. Inhale and place your arms slowly up with the height of armpits, turn them into fists, hugging your belly into inside and then just raise your knee on the floor.
  5. Relax your muscles of face, relax your muscles of upper back. You will be rechallenging the find gravity in this force.
  6. Stay in this posture for 30 to seconds, and then after 30 to 60 seconds take rest. Especially having dorsiflexion of your foot so you can pose the action of angle.
  7. Repeat the same process from the other side as well.
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Alinment tips

It’s important to approach each pose with awareness and focus, and to always prioritize safety over achieving a specific shape or Pose. Alignment is crucial in any yoga practice to ensure safety, maximize the benefits of the poses, and prevent injury.

Here are some alignment tips that can be helpful for any yoga pose:

  • Keep your feet firmly planted on the ground. This helps to provide a stable foundation for your entire body.
  • Engage your core muscles. This helps to support your spine and keep your body stable and balanced.
  • Align your hips with your knees and ankles. In most standing poses, this means keeping your knees directly over your ankles and aligning your hips so they are level and facing forward.
  • Lengthen your spine. This helps to create space between your vertebrae and keep your body in proper alignment.
  • Relax your shoulders away from your ears. This helps to release tension in your neck and shoulders and prevent strain on your upper back.
  • Keep your chin parallel to the ground. This helps to maintain the natural curve of your neck and avoid strain or injury.
  • Listen to your body. Every body is different, and what works for one person may not work for another. Pay attention to any sensations or discomfort in your body, and modify the pose as needed to ensure your safety and comfort.

Common mistakes

Following are the common mistakes to avoid while practicing the Fighting Warrior Pose (Yudhasana):

  • Collapsing in the lower back: When moving into the twist, it’s common to collapse in the lower back. To avoid this, engage your core muscles and lengthen your spine to maintain proper alignment.
  • Allowing the front knee to collapse inward: Make sure to keep your front knee directly over your ankle, and avoid letting it collapse inward. This can strain the knee joint and put you at risk for injury.
  • Letting the hips twist: It’s important to keep your hips level and facing forward throughout the pose. Twisting the hips can strain the lower back and throw off your balance.
  • Raising the shoulders: Keep your shoulders relaxed and away from your ears. Raising the shoulders can create tension in the neck and upper back, and throw off your alignment.
  • Letting the chin drop: Keep your chin parallel to the ground to maintain the natural curve of your neck. Dropping the chin can strain the neck and throw off your alignment.
Note: Remember that proper alignment is key in any yoga pose, and can help you avoid injury, maximize the benefits of the pose, and deepen your practice. If you are having trouble with any aspect of the Fighting Warrior Pose, don’t hesitate to ask a qualified yoga teacher for guidance and support.


There are a number of modifications and variations you can make to Fighting Warrior Pose (Yudhasana) to suit your body and level of experience. Some common modifications include:

  • Use a block: If you have trouble reaching the ground with your hand, you can place a block under your hand to bring the ground closer to you.
  • Use a strap: If you have trouble reaching your hands behind your back to clasp them together, you can use a strap to bridge the distance between your hands.
  • Modify the twist: If you have a sensitive knee or ankle, you can modify the twist by placing your back knee on the ground and twisting from there.
  • Place your hand on your thigh: If you have difficulty reaching your elbow to the outside of your knee, you can place your hand on your thigh instead.
  • Use a wall: If you have trouble with balance, you can practice the pose with your back against a wall to help you maintain your alignment.
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Precautions and Contraindications

There are certain precautions and contraindications to keep in mind while practicing Fighting Warrior Pose to avoid any kind of injury.

Yudhasana comes with a great deal of stability and balance of the body, and this requires the knees to be somewhat strong and flexible. So, if there is any knee injury, then this pose should definitely be avoided.

The weight of the body falls on the feet and ankles to some extent, so to avoid any further injury or damage, a person with an injured ankle or foot should avoid the practice of this posture.

The flexion of the hips is very important while practicing this yoga pose and hence if there is any kind of injury on the hips, or if the hips are weak, then avoid this yoga pose.

All standing puts pressure on the heart, and should not be held for long periods by people with a weak heart or who have recently had heart surgery.

Supervision becomes essential when practicing Fighting Warrior pose, as this pose requires stability and a great sense of power. Putting too much pressure on the knees and hips can not only make the posture difficult, but will have the opposite effect on the body.

General weakness of the body after a particular illness will not help in balancing the body in this yoga pose, so if one is recovering from illness, then avoid this yoga pose. If you are doing it with an experienced teacher/instructor, then go slow with extension and extension.

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