Benefits of Virabhadrasana III (Warrior III Pose)

Virabhadrasana III (Warrior III) is the third or the warrior poses named after the mythical warrior, Virabhadra. Warrior III is an intermediate balancing pose in yoga. This pose is the most challenging of the Warrior poses, taking into account strength, flexibility and balance. In this pose you are balancing on one leg and reaching the arms and leg in opposite directions parallel to the floor.

With all balancing asanas you must find your drishti (focal point) about two to three feet in front of you. This keeps your mind clear and aware throughout the balance. As well, with all standing postures you must work from the ground up, create stability in your ankles, knees, legs, and hips. By taking your time and setting up for poses, especially balancing poses, you must keep the body calm and focused. This pose can be frustrating at first, but don’t give up. You have to ease your way into it. Yoga is all about going at your own pace. Use modifications until you feel completely comfortable. 😊​

​Getting into the pose:

• Stand with your feet hip-width apart, toes pointing straight ahead.
• Shift your weight into your right foot and hug your left knee into your chest.
• Take a deep breath in. Exhale, lean forward and kick your foot back. You can keep your standing leg slightly bent.
• Fix your gaze on a point that isn't moving to help you keep your balance. 
• Flex your foot and point your toes straight down. Press back through your heel. 
• Try to hold the pose for 3-5 deep breaths, in and out through your nose. Keep your hips level.
• Take a deep breath in. Exhale, bend your right knee, bring your hands to the mat and step back to Downward Dog for the other side. 

Modifications & Variations

• If you are having difficulty balancing, try practicing the pose with a wall or chair at an arm’s distance in front of you. Then lightly rest your hands on the wall or chair for support.
• To support your lifted leg as you gain strength and flexibility, rest your raised foot on a chair or table. You can also press your raised foot against a wall.
• There are several arm variations for this pose:
• Pressing your palms together in prayer position with your arms extended forward (Anjali Mudra), as seen in the picture above.
• Interlacing all ten fingers with your arms extended forward. Then releasing your index fingers and pointing them directly forward (Kali Mudra).
• Reaching your arms back alongside your torso with your palms facing your body.
• Reaching your arms back alongside your torso, and then turning your palms upward.
• Bringing your hands into reverse prayer position behind your back.
• Stretching your arms out to the sides at shoulder-level. This variation is called "Airplane Pose" (Dekasana).

 
Caution: Do not practice this pose if you have high blood pressure or heart problems. Always work within your own range of limits and abilities. If you have any medical concerns, talk with your doctor before practicing yoga.