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Closed Warrior Pose Gupta virasana

1 min
29 points
3 kcal
Seated Poses
Static
Closed Warrior Pose
hourglass-icon 1 min
asana miniature
01:09
Music
  • Instructor’s Voice
  • SPIRITUAL FLIGHT 01:44
  • INNER PEACE 01:27
  • DAYDREAMING 01:34
  • THE WALK IN THE WOODS 05:00
  • SUMMER RAIN 02:00
  • PEACE OF THE MOUNTAINS 02:00
  • OCEAN BREEZE 02:00
  • WHISPER OF THE WIND 02:00
  • SPRING FOREST 02:00

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Benefits

  • Gently stretches the back muscles
  • Improves hip joint mobility
  • Relaxes the neck muscles
  • Improves ankle mobility
  • Improves mobility of the leg joints

Contraindications

Knee injuries

Technique

Kneel, move your feet apart and slowly lower your hips between them, keeping your knees together. Hold your knees, round your back and draw your chin toward your chest. Engage your abdomen and spread your shoulder blades as you breathe freely. Straighten your back, lift your hips and return to sitting on your heels.

Upload date:2026-10-16T17:45:35+00:00

If It’s Difficult

1
Sit on one or two blocks if your hips cannot reach the floor comfortably. Leave the pose if your knee hurts.

Where It Appears

Yoga
Challenges

Closed Warrior Pose appears 12 time in yoga classes

Topic Title Time
Digestion
Healthy Digestion 45 min
45 min
Digestion
Healthy Digestion 60 min
60 min
Digestion
Healthy Digestion 90 min
90 min
Back
Yoga for the Lower Back 45 min
45 min
Back
Yoga for the Lower Back 60 min
60 min
Back
Yoga for the Lower Back 90 min
90 min
Energy
Tibetan Exercises 30 min
30 min
Energy
Tibetan Exercises 45 min
45 min
Energy
Tibetan Exercises 60 min
60 min
Energy
Tibetan Exercises 90 min
90 min
Relaxation
Yin Yoga 60 min
60 min
Sports
Yoga for Cyclists 90 min
90 min

Closed Warrior Pose appears 43 times in challenges

Topic Title Duration Day
Health
Strengthen Your Immunity 4 wk
Day: 6, 8, 9, 12, 13, 14
4 wk 6, 8, 9, 12, 13, 14
Whole body
Flexible Body 4 wk
Day: 7, 8
4 wk 7, 8
Whole body
Healthy Joints 4 wk
Day: 23
4 wk 23
Weight loss
Toned Abs 4 wk
Day: 6, 18, 24
4 wk 6, 18, 24
Stress relief
Relaxation 4 wk
Day: 11
4 wk 11
Beginners
First Steps in Meditation 1 wk
Day: 5
1 wk 5
Stress relief
Overcoming Depression 2 wk
Day: 1, 2, 3, 4, 11
2 wk 1, 2, 3, 4, 11
Stress relief
Stress Relief 2 wk
Day: 8
2 wk 8
Whole body
Touch the Floor 2 wk
Day: 10
2 wk 10
Stress relief
Relaxation 2 wk
Day: 4
2 wk 4
Stress relief
Stress Relief 3 wk
Day: 15
3 wk 15
Stress relief
Overcoming Depression 3 wk
Day: 8, 9, 10, 11, 18
3 wk 8, 9, 10, 11, 18
Whole body
Touch the Floor 3 wk
Day: 17, 18
3 wk 17, 18
Beginners
First Steps in Meditation 3 wk
Day: 5
3 wk 5
Stress relief
Relaxation 3 wk
Day: 11
3 wk 11
Health
Quit Smoking 4 wk
Day: 1
4 wk 1
Whole body
Static Practice 2 wk
Day: 9
2 wk 9
Stress relief
Relief from Anxiety 2 wk
Day: 12
2 wk 12
Stress relief
Relief from Anxiety 3 wk
Day: 20
3 wk 20
Whole body
Middle Splits 4 wk
Day: 20
4 wk 20
Health
Reduce Puffiness 3 wk
Day: 5
3 wk 5
Health
Reduce Puffiness 4 wk
Day: 6
4 wk 6
Health
Healthy Heart 4 wk
Day: 4
4 wk 4
Whole body
Advanced Yoga 5 wk
Day: 19
5 wk 19
Back
Healthy Neck 1 wk
Day: 4
1 wk 4
Back
Healthy Neck 4 wk
Day: 18
4 wk 18
Health
Headache Relief 1 wk
Day: 7
1 wk 7
Whole body
Beautiful Bust 4 wk
Day: 2
4 wk 2
Health
Healthy Digestion 4 wk
Day: 12, 25, 27
4 wk 12, 25, 27
Stress relief
Yoga in the Big City 1 wk
Day: 6
1 wk 6
Stress relief
Yoga in the Big City 3 wk
Day: 6
3 wk 6
Stress relief
Yoga in the Big City 4 wk
Day: 6, 27
4 wk 6, 27
Back
Atlas Stands Tall 1 wk
Day: 1
1 wk 1
Back
Atlas Stands Tall 2 wk
Day: 1
2 wk 1
Back
Atlas Stands Tall 3 wk
Day: 1
3 wk 1
Back
Atlas Stands Tall 4 wk
Day: 1
4 wk 1
Stress relief
The Calm Formula 1 wk
Day: 2
1 wk 2
Stress relief
The Calm Formula 2 wk
Day: 2
2 wk 2
Stress relief
The Calm Formula 3 wk
Day: 2
3 wk 2
Stress relief
The Calm Formula 4 wk
Day: 2, 22
4 wk 2, 22
Weight loss
Intensive Weight Loss 2 wk
Day: 10
2 wk 10
Weight loss
Intensive Weight Loss 3 wk
Day: 10
3 wk 10
Weight loss
Intensive Weight Loss 4 wk
Day: 10
4 wk 10

Exercise Details

Category
Seated Poses
Movement type
Static
Difficulty
For beginners
Duration
1 minute
Energy expenditure
3 kcal
Popularity
309 of 442

Where It Appears

Yoga
Challenges

Closed Warrior Pose appears 12 time in yoga classes

Class Duration
Healthy Digestion 45 min
Healthy Digestion 60 min
Healthy Digestion 90 min
Yoga for the Lower Back 45 min
Yoga for the Lower Back 60 min
Yoga for the Lower Back 90 min
Tibetan Exercises 30 min
Tibetan Exercises 45 min
Tibetan Exercises 60 min
Tibetan Exercises 90 min
Yin Yoga 60 min
Yoga for Cyclists 90 min

Closed Warrior Pose appears 43 times in challenges

Topic Title Duration Day
Health
Strengthen Your Immunity 4 wk
Day: 6, 8, 9, 12, 13, 14
4 wk 6, 8, 9, 12, 13, 14
Whole body
Flexible Body 4 wk
Day: 7, 8
4 wk 7, 8
Whole body
Healthy Joints 4 wk
Day: 23
4 wk 23
Weight loss
Toned Abs 4 wk
Day: 6, 18, 24
4 wk 6, 18, 24
Stress relief
Relaxation 4 wk
Day: 11
4 wk 11
Beginners
First Steps in Meditation 1 wk
Day: 5
1 wk 5
Stress relief
Overcoming Depression 2 wk
Day: 1, 2, 3, 4, 11
2 wk 1, 2, 3, 4, 11
Stress relief
Stress Relief 2 wk
Day: 8
2 wk 8
Whole body
Touch the Floor 2 wk
Day: 10
2 wk 10
Stress relief
Relaxation 2 wk
Day: 4
2 wk 4
Stress relief
Stress Relief 3 wk
Day: 15
3 wk 15
Stress relief
Overcoming Depression 3 wk
Day: 8, 9, 10, 11, 18
3 wk 8, 9, 10, 11, 18
Whole body
Touch the Floor 3 wk
Day: 17, 18
3 wk 17, 18
Beginners
First Steps in Meditation 3 wk
Day: 5
3 wk 5
Stress relief
Relaxation 3 wk
Day: 11
3 wk 11
Health
Quit Smoking 4 wk
Day: 1
4 wk 1
Whole body
Static Practice 2 wk
Day: 9
2 wk 9
Stress relief
Relief from Anxiety 2 wk
Day: 12
2 wk 12
Stress relief
Relief from Anxiety 3 wk
Day: 20
3 wk 20
Whole body
Middle Splits 4 wk
Day: 20
4 wk 20
Health
Reduce Puffiness 3 wk
Day: 5
3 wk 5
Health
Reduce Puffiness 4 wk
Day: 6
4 wk 6
Health
Healthy Heart 4 wk
Day: 4
4 wk 4
Whole body
Advanced Yoga 5 wk
Day: 19
5 wk 19
Back
Healthy Neck 1 wk
Day: 4
1 wk 4
Back
Healthy Neck 4 wk
Day: 18
4 wk 18
Health
Headache Relief 1 wk
Day: 7
1 wk 7
Whole body
Beautiful Bust 4 wk
Day: 2
4 wk 2
Health
Healthy Digestion 4 wk
Day: 12, 25, 27
4 wk 12, 25, 27
Stress relief
Yoga in the Big City 1 wk
Day: 6
1 wk 6
Stress relief
Yoga in the Big City 3 wk
Day: 6
3 wk 6
Stress relief
Yoga in the Big City 4 wk
Day: 6, 27
4 wk 6, 27
Back
Atlas Stands Tall 1 wk
Day: 1
1 wk 1
Back
Atlas Stands Tall 2 wk
Day: 1
2 wk 1
Back
Atlas Stands Tall 3 wk
Day: 1
3 wk 1
Back
Atlas Stands Tall 4 wk
Day: 1
4 wk 1
Stress relief
The Calm Formula 1 wk
Day: 2
1 wk 2
Stress relief
The Calm Formula 2 wk
Day: 2
2 wk 2
Stress relief
The Calm Formula 3 wk
Day: 2
3 wk 2
Stress relief
The Calm Formula 4 wk
Day: 2, 22
4 wk 2, 22
Weight loss
Intensive Weight Loss 2 wk
Day: 10
2 wk 10
Weight loss
Intensive Weight Loss 3 wk
Day: 10
3 wk 10
Weight loss
Intensive Weight Loss 4 wk
Day: 10
4 wk 10

Reward

Flexibility
4
Endurance
3
Focus
8
Strength
4
Mobility
7
Balance
3
Урок 247 ( Closed Warrior Pose )

1 / 1 асан
asana
01:09
Detailed Voice Instructions
Music
  • Instructor’s Voice
  • Music
  • SPIRITUAL FLIGHT 01:44
  • INNER PEACE 01:27
  • DAYDREAMING 01:34
  • THE WALK IN THE WOODS 05:00
  • SUMMER RAIN 02:00
  • PEACE OF THE MOUNTAINS 02:00
  • OCEAN BREEZE 02:00
  • WHISPER OF THE WIND 02:00
  • SPRING FOREST 02:00

We hope you enjoyed it!

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Closed Warrior Pose: Video & Guide | Unagrande

Exercise Details
Technique

Closed Warrior Pose: sit between your heels and round your back gently while engaging your abdomen.

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