Warrior III Pose (Sanskrit: Vīrabhadrāsana / वीरभद्रासन)
Named after Virabhadra, the son of Adiyogi (the first yogi) Shiva himself, this pose is great for increasing strength and stability in our body. It is usually preceded by Virabhadrasana (Vīrabhadrāsana) I and II. We can also practice Warrior III right after practicing Warrior I since this pose is primarily a more intense extension of Warrior I. Together these three poses instill power, agility, and flexibility into our system.
Instructions for Doing the Warrior III Pose
- Start by standing in Tadasana (Tāḍāsana) or the Mountain Pose, which is the basic standing pose of yoga. Keep your feet joined with heels and big toes lightly touching each other. Stand tall with your chest forward and look straight at your eye level.
- Take a deep inhale and with a jump spread your legs apart with a 4 to 4.5 feet distance between your feet.
- Come to the final position of Virabhadrasana I with your body facing the right side.
- From here, exhale and bend your upper body forward so that your chest rests on your right thigh. Keep your arms straight and palms joined. Rest in this position for a few seconds and find your balance.
- When you think you are ready, exhale and lift your left leg off the floor by swinging your body towards the front. Keep your right leg straight and knee locked.
- Your arms, torso, hips, and lifted leg (left leg in this case) should be in one straight line and this line should be parallel to the floor. Your right leg should make a 90-degree angle with the floor.
- Hold this position for about 20 to 30 seconds while breathing deeply, without any jerks. You can focus on your joined palms as you do so.
- Exhale and return to Virabhadrasana I.
- Wait for a few seconds and then repeat all the steps from step 3 to 8 with your left leg this time.
- Now exhale and jump back to position 1 (Tadasana).
Benefits of Virabhadrasana III
- This asana powerfully strengthens and tones your abdominal area along with your back and leg muscles.
- It brings harmony, balance, and poise into your system and at the same time, it makes you feel more agile and energetic.
- Warrior III pose increases the spinal elasticity which allows you to carry out your everyday activities more effortlessly.
- It improves your carriage as well since practicing this asana teaches you how to stand in a way that your weight gets evenly distributed on your feet.
Precautions
- Avoid this asana completely if you have high BP or any other heart-related problems.
- If you have a knee or spine injury, practice this pose with the support of a chair. Use the chair to support your arms.
- Women who are pregnant or menstruating should avoid this pose as it produces a lot of heat in the system.
- If you have any neck-related issues, do not look forward. Instead, gaze at a point on the floor.