Warrior Pose 3 (Virabhadrasa Ⅲ)

29/01/2025

Sanskrit

Virabhadrasana Ⅲ

English

Warrior Pose 3

Yoga Pose Type

Standing

Health Benefits

Improves: Concentration, balance
Strengthens: Legs, arms, hip, shoulders, back

Psychological Benefits

What I Like About This Pose

What I love about this pose is that it strengthens your back and legs at the same time. It also improves your balance.

Warrior Pose 3 (Virabhadrasa Ⅲ) Step-By-Step

Breathing

Inhale: When raising your arms.
Exhale: When you turn your upper body to the front. And when you bend forward.

Tip’s For Beginners

The Warrior 3 Pose requires strong sense of balance and strong back muscles. In the beginning, try this pose with your hands on blocks, or back foot on the wall. Try to focus on your left hip to keep the pelvis parallel to the floor throughout the movement.

Props

Wall, blocks

STEP

Stand up straight. Then place your legs 1.2m apart.

Chin: Tuck it in.
Shoulders: Roll them back and pull them down.
Sternum: Lift it up.
Tailbone: Tuck it in.

STEP

Inhale and raise your arms up with palms facing each other.

Turn your right foot 90 degrees and your left foot about 70 degrees.

Arms: Put them behind your ears.
Left foot: Push your outer heel into the floor.

STEP

Exhale and turn the front body forward.

From here, slowly shift your balance to the front leg,

Legs: Keep them still. They should not move.
Hips: Keep them parallel to the front.

STEP

Form a 90 degree angle with your right knee.

Exhale, bend forward and place your upper body on your right thigh.
Slowly lift your left leg and stretch your right leg. Hold the pose for 30 seconds.
Arms: Stretch them out and keep them parallel to the floor.
Head: Look forward.
Pelvis: Keep it parallel to the floor.
Left leg: Keep it parallel to the floor with toes pointing downwards.

STEP

Put the left leg down and come back into the starting position.

Repeat the pose on the other side.