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Open Warrior Pose Vikasita virasana

1 min
29 points
4 kcal
Seated Poses
Static
Open Warrior Pose
hourglass-icon 1 min
asana miniature
01:07
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

  • Improves posture awareness
  • Improves hip joint mobility
  • Improves ankle mobility
  • Improves mobility of the leg joints

Contraindications

Knee injuries
Varicose veins

Technique

Kneel with your feet apart and slowly sit between your heels. Rest your wrists on your knees with your palms facing outward. Touch your index fingers to your thumbs, sit tall and breathe freely. Lower your hands, 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 a block or cushion if your hips do not reach the floor. Move slowly and do not push through knee pain.

Where It Appears

Yoga
Challenges

Open Warrior Pose appears 7 time in yoga classes

Topic Title Time
Pregnancy
Prenatal Yoga 15 min
15 min
Energy
Tibetan Exercises 60 min
60 min
Legs
Feet and Ankles 45 min
45 min
Legs
Feet and Ankles 60 min
60 min
Legs
Feet and Ankles 90 min
90 min
Stress relief
Yoga for ADHD 60 min
60 min
Stress relief
Yoga for ADHD 90 min
90 min

Open Warrior Pose appears 21 time in challenges

Topic Title Duration Day
Whole body
Healthy Joints 4 wk
Day: 5, 10, 17
4 wk 5, 10, 17
Beginners
Yoga for Beginners 3 wk
Day: 7
3 wk 7
Confidence
Boost Your Self-Esteem 4 wk
Day: 17
4 wk 17
Whole body
Middle Splits 2 wk
Day: 1
2 wk 1
Whole body
Middle Splits 3 wk
Day: 8
3 wk 8
Stress relief
Relief from Anxiety 3 wk
Day: 11
3 wk 11
Whole body
Front Splits 4 wk
Day: 8, 10, 16
4 wk 8, 10, 16
Whole body
Middle Splits 4 wk
Day: 13
4 wk 13
Whole body
Middle Splits 5 wk
Day: 29
5 wk 29
Whole body
Open Your Hips 2 wk
Day: 5, 9
2 wk 5, 9
Stress relief
Inner Harmony 3 wk
Day: 5
3 wk 5
Back
Healthy Neck 1 wk
Day: 4
1 wk 4
Back
Atlas Stands Tall 4 wk
Day: 22
4 wk 22
Stress relief
The Calm Formula 1 wk
Day: 3, 4
1 wk 3, 4
Stress relief
The Calm Formula 2 wk
Day: 3, 4, 13
2 wk 3, 4, 13
Stress relief
The Calm Formula 3 wk
Day: 3, 4, 13
3 wk 3, 4, 13
Stress relief
The Calm Formula 4 wk
Day: 3, 4, 13, 22
4 wk 3, 4, 13, 22
Whole body
Flexibility Whisperer 1 wk
Day: 3
1 wk 3
Whole body
Flexibility Whisperer 2 wk
Day: 3
2 wk 3
Whole body
Flexibility Whisperer 3 wk
Day: 3
3 wk 3
Whole body
Flexibility Whisperer 4 wk
Day: 3
4 wk 3

Exercise Details

Category
Seated Poses
Movement type
Static
Difficulty
For advanced practitioners
Duration
1 minute
Energy expenditure
4 kcal
Popularity
362 of 442

Where It Appears

Yoga
Challenges

Open Warrior Pose appears 7 time in yoga classes

Class Duration
Prenatal Yoga 15 min
Tibetan Exercises 60 min
Feet and Ankles 45 min
Feet and Ankles 60 min
Feet and Ankles 90 min
Yoga for ADHD 60 min
Yoga for ADHD 90 min

Open Warrior Pose appears 21 time in challenges

Topic Title Duration Day
Whole body
Healthy Joints 4 wk
Day: 5, 10, 17
4 wk 5, 10, 17
Beginners
Yoga for Beginners 3 wk
Day: 7
3 wk 7
Confidence
Boost Your Self-Esteem 4 wk
Day: 17
4 wk 17
Whole body
Middle Splits 2 wk
Day: 1
2 wk 1
Whole body
Middle Splits 3 wk
Day: 8
3 wk 8
Stress relief
Relief from Anxiety 3 wk
Day: 11
3 wk 11
Whole body
Front Splits 4 wk
Day: 8, 10, 16
4 wk 8, 10, 16
Whole body
Middle Splits 4 wk
Day: 13
4 wk 13
Whole body
Middle Splits 5 wk
Day: 29
5 wk 29
Whole body
Open Your Hips 2 wk
Day: 5, 9
2 wk 5, 9
Stress relief
Inner Harmony 3 wk
Day: 5
3 wk 5
Back
Healthy Neck 1 wk
Day: 4
1 wk 4
Back
Atlas Stands Tall 4 wk
Day: 22
4 wk 22
Stress relief
The Calm Formula 1 wk
Day: 3, 4
1 wk 3, 4
Stress relief
The Calm Formula 2 wk
Day: 3, 4, 13
2 wk 3, 4, 13
Stress relief
The Calm Formula 3 wk
Day: 3, 4, 13
3 wk 3, 4, 13
Stress relief
The Calm Formula 4 wk
Day: 3, 4, 13, 22
4 wk 3, 4, 13, 22
Whole body
Flexibility Whisperer 1 wk
Day: 3
1 wk 3
Whole body
Flexibility Whisperer 2 wk
Day: 3
2 wk 3
Whole body
Flexibility Whisperer 3 wk
Day: 3
3 wk 3
Whole body
Flexibility Whisperer 4 wk
Day: 3
4 wk 3

Reward

Flexibility
8
Endurance
3
Focus
6
Strength
1
Mobility
7
Balance
4
Урок 253 ( Open Warrior Pose )

1 / 1 асан
asana
01:07
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

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Open Warrior Pose: Video & Guide | Unagrande

Exercise Details
Technique

Open Warrior Pose: sit between your heels with an upright back and relaxed hands resting on your knees.

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