Welcome back to Olotita’s Yoga Asana Series on Youtube! Today is Video 19 of our Yoga Series and we explore Vīrabhadrāsana or the Warrior Poses.


Welcome back! Today is Video #19 of our Yoga Series and today we explore Vīrabhadrāsana or the Warrior postures in the Ashtanga Yoga Standing sequence.

This is the LAST set of standing postures in this practice, so a huge congrats for making it this far in the series, and this far in your efforts to build a daily home based yoga practice! There is nothing better you can do for your own personal self care, for your quest for complete wholeness of mind, body and soul. Last week we examined standing yoga pose, Utkatasana, which is an incredible posture for strengthening your back, legs and glutes muscles.

This weeks posture, Vīrabhadrāsana will take you further into the realm of balancing strength and focus, control and engagement. You’ll certainly be working and feeling your legs and glutes and back, but you’ll also feel your arm muscles (triceps), your inner thigh muscles and well all the muscles in between! If you do this posture properly, it will ask that you engage everything in your body, with its own weight, as you hold and then move that weight through space. Not only does it eliminate the need to actually lift weights as you begin to use your body properly as a weight to train with, but it also teaches your body how to work with gravity, not fight against it; which will serve you well as you age.

It is imperative that you focus on deep breathing with sound, engagement of bandhas and the use of Tensegrity (refer back to Yoga Asana Series Video #1 for breathing and bandhas and Video #12 for Tensegrity). I’ll demonstrate this posture two times through. The modifications for this posture are demonstrated during the transitions – or the vinyasa from Utkatasana into Vīrabhadrāsana (Please refer to video #21 on Vinyasa for a full tutorial). I do not encourage that you modify your leg position in this posture, to bend less deeply. I strongly encourage you to immediately work to make sure your top knee is directly over the ankle, that you keep your back leg straight and that you work to sit deep into the posture. Then, I’ll demonstrate the final and full expression of the posture. The main difference you’ll notice is the smoothness of movements from transitions through each movement, especially the standing vinyasa from standing to standing and the seated vinyasa from standing to seated (refer to video #21 on Vinyasa for a full tutorial).

I always suggest watching the video all the way through your first time to observe as much as you can before you watch along and attempt to practice the sequence of movements. Vīrabhadrāsana is the very last set of postures in the Ashtanga Yoga Standing Sequence and you should be so proud of yourself for making it this far in the video series, and in your efforts to create a home based practice for yourself. Keep showing up to your mat, keep taking this time for self care, for wholeness practices that are here to help you live your best life. Each tutorial video is here to help you go a little deeper in your understanding of the body mechanics of the movements, and your own body in space. If you are brand new to yoga, you are at the right place! And if you have an established practice, I will be sure to share a few tips that help you take your practice to the next level.

I also offer virtual sessions in Yoga, Meditation, Breath-work, Nutrition, Life Coaching and Mentorship. Check out www.olotita.com for more details. I am a level II authorized Ashtanga Yoga teacher and I am passionate about sharing these teachings with all who wish to learn.

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If you are new to this Yoga Series, welcome!  I’ve conveniently numbered all prior videos so you can start at the very beginning, with Yoga Asana Series Video #1.  This way, you can work at your own pace, from the comfort of your home, to begin practicing and applying these tutorials in your life.  Videos 1, 2, 4, 6, 7, 8 ,9, 11, 12, 14, 15, 16 and today’s video 19 are all Yoga tutorial videos for you to dig deeper into one or several postures.  Videos 3, 5, 10, 13 and 17 are guided practice videos similar to a led or guided yoga class.  The purpose of the practice along guided videos is for you to pull it all together into a flowing asana practice session.  Use these videos however they will best serve you.  And keep pouring into your personal well, keep it full so you can live your best life now.

New videos in the series are added each week, to help you continue to safely build up your daily at home Ashtanga Yoga practice.

See Links below for Yoga Asana Series Videos #1-18

If you want to join me in person I offer classes in Orlando weekly and will be leading a Yoga Retreat through Turkey October 1-15, 2022.

Click Link above to learn more about 2022’s Turkey Retreat.

I am a level II authorized Ashtanga Yoga teacher and I am passionate about sharing these teachings with all who wish to learn.

I hope you find this video series helpful to you in creating or maintaining your at home yoga practice!


Yoga Series Video 1: The Foundation – Breathing, Bandhas, Drishti and Sun Salutation A

Yoga Series Video 2: Introduction to Ashtanga Yoga Finishing Sequence

Yoga Series Video 3: PRACTICE YOGA WITH KRISTA: Sun Salutation A & Modified Finishing Sequence

Yoga Series Video 4: Sun Salutation B

Yoga Series Video 5: PRACTICE Sun Salutation A & B and modified Finishing Sequence with Krista Shirley 

Yoga Series Video 6: How to Hold Your Spine in Space 

Yoga Asana Series – Video 7 – Standing Postures: Padangusthasana and Pada Hastasana 

Yoga Asana Series – Video 8: Standing Postures – Utthita Trikoṇāsana and Parivr̥tta Trikoṇāsana 

Yoga Asana Series – Video 9: Standing Postures – Utthita Pārśva Koṇāsana and Parivr̥tta Pārśva Koṇāsana

Yoga Asana Series – Video 10: GUIDED PRACTICE: Sun Salutation A & B through Utthita Pārśva Koṇāsana and Parivr̥tta Pārśva Koṇāsana with Modified Finishing Sequence

Yoga Asana Series – Video 11: Standing Postures – Prasārita Pādottānāsana A-D

Yoga Asana Series – Video 12: Tensegrity

Yoga Asana Series – Video 13: GUIDED PRACTICE: Sun Salutation A & B through Prasarita Padottanasana A-D with Modified Finishing Sequence

Yoga Asana Series – Video 14: Standing Postures – Parsvottanasana

Yoga Asana Series – Video 15: Balancing Postures – Utthita Hasta Padāṅguṣṭhāsana

Yoga Asana Series – Video 16: Balancing Postures – Ardha Baddha Padmottānāsana

Yoga Asana Series – Video 17: PRACTICE: Sun Salutation A & B through Ardha Baddha Padmottānāsana with Modified Finishing Sequence

Yoga Asana Series – Video 18: Standing Postures – Utkaṭāsana

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