Virabhadrasana III / Warrior 3 Pose

Balancing Poses
Written By irene izquierdo

Virabhadrasana III, or Warrior 3 Pose, develops strength, balance, and concentration while toning the entire body and improving posture.

  • Begin in Mountain Pose (Tadasana) and shift the weight onto the left foot.

  • Hinge forward at the hips, extending the right leg back behind you and reaching the arms forward, parallel to the ground.

  • Keep the hips level and the right leg, torso, and arms in one straight line, creating a "T" shape with the body.

  • Engage the core muscles to stabilize the spine and maintain balance.

  • Flex the right foot and reach through the heel, lengthening the leg and energizing the pose.

  • Find a focal point to gaze at and breathe deeply into the posture.

  • Hold the pose for several breaths, then release and repeat on the opposite side.

  • Explore variations such as using a block under the bottom hand or bending the bottom knee slightly for support.

Benefits:

  • Strengthens the legs, shoulders and back

  • Tones the abdomen

  • Opens the chest and lungs

  • Improves balance and posture

  • Enhances focus and memory

  • Builds inner strength

Access detailed teaching cues, benefits, contraindications, and variations of Warrior 3 through our Yoga Asanas Card Deck. Perfect for beginners, intermediates, and yoga teacher trainees. Get yours today for a deeper understanding of yoga and enhance your practice!

irene izquierdo
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