Warrior IV

Warrior IV, also known as Virabhadrasana IV , is a powerful standing yoga exercise that focuses on strength , balance , and flexibility . This variation of the classic warrior poses challenges your body's control and stability, while working the muscles of the legs, core, and upper body.

Correct technique and form

Follow these steps to perform Warrior IV correctly:

  • Start in Tadasana (mountain pose), standing with your feet together and your arms down by your side.
  • Step the right foot back about 1 meter, with the foot slightly angled outwards (45 degrees). Keep the left foot forward.
  • On an exhalation, bend the left knee to 90 degrees and raise the arms up at the shoulders, stretched towards the ceiling or forward.
  • Keep the upper body rotated forward and the balance centered on the front leg. The hands can be held together or spread out to the sides.
  • Breathe deeply and hold the position for 5-10 breaths.

Common errors

Avoid these typical mistakes in Warrior IV and get the most out of the position:

  • Loss of balance : If balance is a challenge, you can focus on a fixed point (drishti) in front of you for better stability.
  • Unstable knee : Make sure the front knee does not extend past the toes and that you maintain a 90-degree angle to protect the knee joint.
  • Lack of core activation : Keep the core active to avoid collapsing in the lower back and to stabilize the body.

Modifications and Variations

To customize the Warrior IV for your flexibility and balance, try these modifications:

  • Use a wall for support : If balance is challenging, you can perform the exercise against a wall for extra stability.
  • Bend less at the knee : If the stretch in the hips and thighs is too intense, you can let the knee bend a little less.

For a bigger challenge you can:

  • Fully stretch arms and legs : Work on reaching further with the arms and creating more length in the body.

Reps and sets

Hold the position for 5-10 breaths on each side, and repeat 2-3 times to strengthen balance and stability.

Breathing pattern

Breathing should be deep and controlled. Inhale to lengthen the spine and exhale as you deepen the stretch and maintain balance.

Videos with different approaches

Watch these videos for instructions on how to properly perform Warrior IV:

Back to blog