Warrior IV

Warrior IV Pose , or Virabhadrasana IV , is an advanced variation of the classic warrior poses in yoga. This pose combines elements from Warrior III with a side bend, which challenges both balance and strength. It is a dynamic position that trains the legs , core and upper body , while improving flexibility and coordination.

Correct Form and Technique

How to perform Warrior IV Pose :

  1. Begin in Warrior III with your left foot stabilized on the floor, your right leg lifted behind you, and your upper body parallel to the floor.
  2. Draw your right knee towards your chest as you lift your upper body up to a standing position, and extend your arms above your head.
  3. Next, bend to the left in a side bend, keeping your right leg lifted or lowering it back to the floor for support.
  4. Focus on keeping your hips square and your back straight while maintaining your balance.

Common Errors

Here are some common mistakes to avoid in Warrior IV Pose :

  • Unstable core: Lack of activation of the core muscles can lead to loss of balance. Remember to actively engage your stomach to maintain stability.
  • Wrong angle in the hips: Make sure the hips stay in line with the spine, don't fall out to the side or rotate the hips unnecessarily.
  • Overstretching: Avoid bending too deeply to the side if you lose your balance or feel too much strain on your hips.

Modifications and Variants

To customize the Warrior IV Pose , try these modifications:

  • Use a chair or wall: If balance is challenging, hold a chair or stand close to a wall for extra support while you find stability.
  • Bend the front knee a little more: If it is challenging to keep the legs straight, bend the front knee a little more for better balance and control.
  • Maintain Warrior III: If the side bend feels too advanced, stay in Warrior III to strengthen your balance first.

Number of Repetitions and Sets

Hold Warrior IV for 3-5 breaths on each side. Repeat 2-3 times with a short break between each set to strengthen balance and flexibility.

Breathing technique

  • Breathe in as you prepare and lift your body up from Warrior III.
  • Exhale as you enter the side bend, and keep your breath steady as you balance.
  • Use deep, controlled breaths to maintain calm and concentration in the position.
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