Balancing Yoga Pose

Warrior 3 Pose

Virabhadrasana 3

Virabhadrasana 3 (Warrior 3 Pose) derives from the Sanskrit 'Virabhadra' (fierce warrior) and 'asana' (posture). This intermediate balancing position reduces stiffness in the back, shoulders, and neck while building core strength and balance, and stimulates the sahasrara (crown) chakra.

DifficultyIntermediate

CategoryBalancing Yoga Pose

ChakraSahasrara (Crown) Chakra

Intermediate

How to do it

Steps to Perform Warrior 3 Pose

1Stand in Tadasana.
2Move the right foot one step back, inhale, and stretch the hands upward with the palms joined.
3Exhale and bend forward, lifting the right leg until the hands, torso, and leg form one straight line.
4Keep the left foot's toes stretched and spread evenly for proper grip.
5Gaze at a point on the mat for better balance.
6Hold the posture with normal breathing.
7Inhale and slowly return to centre; exhale and relax the hands, bringing the feet together.
8Repeat on the other side.

Why practise it

Benefits

Tones and strengthens the knees, thighs, ankles, shoulders, and back muscles.
Relieves stiffness in the neck, shoulders, and back.
Reduces stubborn fat from the hips and improves posture.
Enhances blood circulation throughout the body.
Builds stamina and develops balance and coordination.

For beginners

Tips

Practise using a tall chair or wall for hand support to adjust to the body movements and improve balance.
Maintain a slight bend in the standing knee to aid balance.
Contract the lower belly to improve stability.

Watch Out For

Avoid if suffering from spinal ailments or neck, shoulder, or knee pain.
Avoid with high blood pressure, heart problems, or vertigo.

Go further

Variations

Try different arm positions: palms together at the chest, behind the back, or extended to the sides.
Squat slightly on one leg in the final posture to intensify the practice.

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