As it is known from its name that while using this asana, the shape of your body starts to appear like a forceful human being, hence it is called Mahavirasana.

This asana is also called Maruti asana. The word Mahavirasana comes from the Sanskrit root. It is a combination of three words. where the first word Maha means great, the second word Vir means Warrior, and the third word asana means yoga posture. That’s why it is known as The Warrior poses in English.

According to the experts, this asana is considered best when yogi practiced early in the morning. Mornings are preferred as the food is digested as well as the body has the energy to perform the asana. Due to some reason, you cannot practice it in the morning, you can practice this asana in the evening as well. But at least keep a 3-5 hour gap between your practice and meal.

Maruti asana is an excellent asana relatively easy to perform and can be done by all, from child to young. This asana must be practiced with the other yoga asanas. Let us look at how to do Tiger pose as well as different steps to change it up.

Steps To Do Mahavirasana (The Warrior Pose)

  • For the practice of Mahavirasana, First of all, spread the yoga mat on the flat ground and stand upright.
  • Now according to your ability, bring your left foot forward and stand with the knee bent and keep your right leg knee bent backward. Keep in mind that both your legs should be from the ground.
  • After this, close the fingers of both hands and lift them upwards parallel to your head.
  • Put the eyes in front of the sight.
  • Keeping your mouth closed, pull the breath from your nose, inflate the stomach and when the action is over, let the breath out.
  • While doing this asana, dilute your entire body and chest in such a way that blood comes down on your face.
  • After remaining in this position for 2 minutes, slowly bring both your legs to the same place and relax.

Benefits of Mahavirasana (The Warrior Pose)

  • This yoga asana helps to reduce excess abdominal fat by toning the abdominal muscles.
  • Harmful substances deposited inside the body come out. Apart from this, this asana works to massage the abdominal muscles.
  • The process of breathing and exhaling during this asana reduces stress and anxiety and provides relief to the brain.
  • This asana is very beneficial in back pain and shoulder pain (sciatica, slip disc, cervical pain, and frozen shoulder). By this, the muscles and veins of the back get action.
  • By doing this, force is generated in the body.
  • This posture is very effective in removing sexual problems. It is also very beneficial for female diseases.
  • Mahavirasana removes laziness and produces agility in the body or the body starts working quickly.

A Word Of Caution

  • Yoga fixes any troublesome part, but such postures should be done under the advice and supervision of a yoga expert.
  • If there is a pain in the legs or joints, then this asana should not be practiced.
  • If there is any problem or pain in the spine, do not do this asana.


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The content is purely informative and educational in nature and should not be construed as medical advice. Please use the content only in consultation with an appropriate certified medical or healthcare professional