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An Easy Guide to Virabhadrasana 3, or Warrior 3 Yoga Pose

Virabhadrasana 3 references Virabhadra, a fierce warrior, created by the wrath of Shiva, although in yoga this pose is useful for building concentration, focus and peace, not violence!

Warrior 3 Yoga Pose

Virabhadrasana 3 is great for balance and toned abdominals, as well as stretch and strength through the spine, legs and shoulders. 

Warrior 3 helps us craft a limber, graceful and agile body. Yes please!


Watch a clip for this yoga pose 


How to do An Easy Guide to Virabhadrasana 3, or Warrior 3 Yoga Pose, in easy steps

Step 1:

Come into Virabhadrasana I, on the right side.

Step 2:

While exhaling, bend the torso to meet the right thigh, arms in a diving position - straight in front of you, either side of your jaw, palms together.

Step 3:

Take a couple of breaths to centre yourself.

Step 4:

Exhale while straightening the right leg and raising the left leg so that it's a straight line from your fingertips to toes.

Step 5:

Strongly push through the standing leg and lengthen through the body and raised leg. Keep your pelvis parallel with the floor.

Step 6:

Keep the gaze down and your neck in line with your spine so that you don’t scrunch your neck.

Step 7:

Stay in this pose for 5 to 10 breaths, breathing deeply.

Step 8:

Inhale, return to Virabhadrasana I, this time on the left side.

Repeat.

Warrior 3 Yoga Pose

Yoga pose category:  Standing

Level: 2

This is quite a hard yoga pose, and we have all struggled to stay balanced in it. Try placing the sole of your extended foot against a wall, leaning against it for support. This will help you perfect the positioning of the hands, torso and legs, before you try to master the pose freestanding.

Sanskrit words meaning: 

Virabhadra - warrior created by Lord Shiva

Asana - pose

Yoga pose health benefits: 

Like all yoga poses, Virabhadrasana 3 has many health benefits. Use it to help with the following health conditions:

Infertility

Flabby tummy

Back pain

Digestive issues

Balance issues

Yoga pose contraindications: 

Don’t practice Virabhadrasana 3 if you have any of the following health conditions:

High blood pressure 

Heart problems 

Low blood pressure



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Lucy Edge 

is a yoga advocate and writer with three yoga books to her name, including the beloved travel memoir Yoga School Dropout. She writes regularly for the national press, has authored over 150 guides to types of yoga and yoga poses, discovered nearly 250 proven health benefits of yoga through her painstaking classification of 300 clinical studies, and collected more than 500 personal testimonials to the real life benefits of yoga. She is also the creator of our yoga shop – YogaClicks.Store – handpicking yoga brands that are beautifully made by yogis committed to environmental and social sustainability.

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