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Virabhadrasana-III

विरभद्रासन III / Warrior Pose 3

September 30, 2024

Table of Contents [Expand All]
Introduction to the Asana

The Sanskrit name is derived from Vira (विरा) meaning hero, Bhadra (भद्रा )meaning friend and āsana (आसन) meaning “posture” or “seat”.

Benefits
  • Improves focus & concentration level.
  • Tones core muscles, hips and abdomen.
  • Builds strength in the leg muscles and arms while stretching the torso, spine & shoulders.
  • Benefits your inner emotional and energetic balance.
Steps to perform the Asana: Virabhadrasana-III
  • Start with Virabhadrasana I (Warior Pose 1) with your right foot forward.
  • Join both your palms & bring in front of your chest in a prayer position (Anjali Mudra).
  • Lean your torso forward and shift your weight to the right foot.
  • Continue moving forward until your left foot lifts off the ground at an angle of 45 degrees position.
  • Simultaneously straighten your right leg and continue moving your torso forward until your left leg and torso stand parallel to the ground.
  • Gaze at the floor in front of your mat to maintain a neutral alignment in your neck.
  • Take a deep breath, plant your front foot firmly, and start to lean forward. Start removing the rear foot from the ground.
  • Flex your left foot, so the toes are pointing to the ground, and push the heel towards the back. * Press your palms together and point the second fingers forward.
  • Hold for up to 5 breaths, then release to a standing position.
  • When coming out of the pose, do it slowly and consciously. The transition between poses should be just as mindful as holding the pose itself.
  • Move into Warrior I with your left foot in front and repeat the same steps on the other side.
Common Misalignments / (Mistakes)
  • Arching and straining the lower back.
  • Hyper-extending or locking the supporting knee.
  • Not keeping the hips squared.
  • Losing balance in your back leg.
  • Wobbly balance and falling out.
Contraindication / Cautions
  • Avoid in case of any surgery.
  • Avoid in case of suffering from hip, knee, back or ankle pain.
  • Avoid if suffering from spinal problems.
  • Avoid if suffering from Spondylitis.
  • Avoid in case of high blood pressure.
  • Avoid during pregnancy.
  • Avoid during migraine.
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