Warrior – 3 Pose-Virabhadrasana 3

Warrior – 3 Pose

  • Virabhadrasana 3

Virabhadrasana 3 (Warrior – 3 Pose) is an intermediate level yoga asana performed in the standing position. The name is derived from the Sanskrit words Virabhadra, meaning fierce warrior and "asana" meaning posture respectively. Virabhadrasana 3reduces stiffness in the back, shoulders, and  neck. . Consistent practise of this asana, increases core strength and balance .Warrior – 3 Pose stimulates  sahasrara (crown) chakra

Steps to do  Warrior – 3 Pose / Virabhadrasana 3

  • Stand in Tadasana.
  • Right foot one step back, inhale and stretch the hands up. Join the palms.
  • Exhale and bend forward, lift the right leg up until the hands, torso and leg are in one straight line.
  • Left foot toes should be stretched and spread evenly for proper grip.
  • Gaze at a point on the mat for better balance.
  • Hold the posture with normal breath.
  • Inhale and slowly come back to center. Exhale and relax the hands and bring your feet together. Repeat on the other side.

Tips for beginners

  • Practice this asanaby placing your hands against a tall chair or a wall. By doing so, you'll be able to adjust to your body's movements and improve your balance.
  • Additionally, maintaining a slight bend in the standing knee will aid in balance.
  • Stability can also be improved by contracting the lower belly.


  • Tones and strengthens knees, thighs, ankles, shoulders and muscles of the back
  • Relieves stiffness in the neck shoulder and back.
  • Reduces stubborn fat from hips. Improves posture.
  • Enhances blood circulation in the body.
  • Builds stamina, develops a sense of balance and coordination.

Watch out for

  • If you are suffering from spinal ailments, and neck, shoulder or knee pain, avoid practicing this asana.
  • Avoid this asana if you are suffering from high blood pressure, heart problem or vertigo.


  • Try out various arm positions, such as putting your palms together in front of your chest or behind your back, or extending your arms out to the sides
  • You can also squat a little on one leg in the final posture to intensify the practise of this asana.