Table of Contents
Asana Type
Standing
Target Body Part
Strengthen your legs, ankles, and core.
Difficulty Level
Beginner
YCB Level
None
Virbhadrasana 3 (Warrior Pose 3)
Virabhadrasana III aka Virabhadrasana 3 / Warrior Pose 3 requires concentration and stamina to maintain a thoughtful calibration between push and pull—gathering energy in, and extending it out.
Warrior 3 allows you so many entry points—from Warrior 1, from Tree, from a lunge, from Chair. And, oh, the places you can go: Standing splits. Half Moon. The challenge of Warrior 3 is to keep the hips parallel to the floor, but when you do, you can really feel the strength of your standing leg.
How To Do Virbhadrasana 3 (Warrior Pose)
Step 1:
Stand straight, normal breathing and raise your both hands and join them together.
Step 2:
Put all the body weight on your right leg and slowly bend your upper body such that left leg is also raised and will be parallel to the ground.
Step 3:
See straight and focus on your hands which is also raised parallel to ground.
Step 4:
This is virrbhadrasana – III and keep in this posture for 3-5 breathings.
Perform same asana by right leg also.
Benefits of Virbhadrasana 3 (Warrior Pose)
- Relieves stiffness in the neck, shoulders and back.
- Reduce stubborn fat from hips.
- Useful for people suffering from sciatica.
- Enhances blood circulation in the body.
- Tones and strengthens knees, thighs and ankles.
- Stimulates abdominal organs and aids digestion.
- Builds stamina; develops a sense of balance and coordination.
Cautions of Virbhadrasana 3 (Warrior Pose)
- Avoid practicing Virabhadrasana if you suffer from any of this condition: heart problems, severe neck or shoulder pain, knee pain, high blood pressure or recent chronic illness.
If you suffer from spinal ailments avoid practicing warrior pose. - Keep the head in neutral position if you are experiencing neck pain or had a neck injury recently.
- Since Virabhadrasana is an arduous pose, avoid holding it for too long as that can easily lead to strain or injury.
Note: All the asanas and pranayama should be performed under the guidance of your certified yoga teacher.
- Ustrasana
- Ardha Ustrasana
- Janusirsashana
- Paschimottasana
- Vakrasana
- Ardha Matsyendrasana
- Gomukhasana
- Eka Pada Rajakapotasana
- Parvatasana
- Bhujangasana
- Salabhasana
- Dhanurasana
- Makarasana
- Uttanpadasana
- Ardhahalasana
- Sarvangasana
- Halasana
- Matsyasana 2
- Setubandhasana
- Chakrasana
- Pavanamuktasana
- Chakrasana
- Markatasana
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