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 3 reduces 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 asana by 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.