Virabhadrasana 3, Warrior 3 posture

Virabhadrasana III invites us to be humble and to master our body and mind. It works all parts of the body and is an essential yoga posture.

Identity Card

Virabhadrasana refers to the warrior created by Shiva (mentioned here https://www.iam-yam.com/post/virabhadrasana-warrior-2).

Vira means hero or warrior, Bhadra means virtuous, and Asana posture. Literally, the posture means virtuous hero or virtuous warrior. It’s commonly called Warrior 3 pose.

This is a standing posture that works on balance. Mastering it can be difficult, it requires mental and physical strength, discipline, and stability : warrior Virabhadrasana’s qualities.

From an Ayurvedic point of view, Virabhadrasana III decreases both the Vata and Kapha doshas. It can increase the Pitta dosha if held for too long.

Benefits

Physical

• Strengthens and tones the entire body, allowing for better posture.

• Stretches and strengthens the back

• Tones the abs, stimulates the digestive system

• Strengthens the shoulders, arms, neck, and leg muscles

Mental

• Brings harmony, mental balance, and calmness

• Improves concentration and self-confidence

• Promotes self-awareness

• Strengthens determination and courage

Perform the pose step by step

Starting Pose : Tadasana

Place your body weight on your left leg.

Imagine that the back of your right leg and your back are like a piece of wood. You cannot move one part of the piece without moving the other.

Inhale, lift your right leg backward, while your torso is moving forward at the same time.

Hands are on your hips. Make sure your hips remain aligned, do not open your hips to one side. The hips are like the headlights of a car. We try to shine both headlights, and therefore both hips, on the mat.

Once we're comfortable, we can raise our leg further and bend our torso more. The shoulders, hips, and knee are aligned.

The arms extend forward.

Repeat on the other side.

Alternatives

Warrior 3 Variations

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  Airplane arms : arms at your sides, palms facing the mat, and chest open 

  

  Take a bind : interlace your fingers behind your back

  
  

Want to make the pose more accessible ?

Hands on the hips

Hands on blocks, wall or chair

Want to make the pose more intense ?

I can close my eyes.

Watch out for

It isn’t recommended to practice Warrior 3 pose if you have problems or injuries in your ankles, knees, or hips. But also in cases of hypertension.

In all cases, it is strongly recommended that you be accompanied by a qualified yoga practitioner to adapt the poses to your situation.

Practice your Warrior 3 pose to work on your physical and mental balance and develop your core strength!