Virabhadrasana 3/Warrior 3 Pose

Benefits/Purpose:
Warrior 3 strengthens the standing leg and ankle in addition to the core. Like all balance poses, it helps us develop concentration and focus. In addition to finding the physical balance, we must also cultivate the more subtle balance between pulling energy in and extending out.

Sanskrit:
(veer-uh-buh-DRAH-sah-nah TREE-nee)
Vira = Hero, Brave;  Bhadra = Blessed, Virtuous, Auspicious; Asana = pose; Triini = 3
AKA Hero, Warrior, Balancing Stick

How to Practice:

1. Begin in Tadasana with your hands in Anjali Mura.
2. Step your right foot about 2 feet forward. Root down firmly with the four corners of each foot.
3. Shift your weight forward onto your right foot and lift your left heel.
4. Engage your core and lean your upper body forward, lifting your left foot off the ground. Continue until your body is in a long straight line, parallel to the ground, from your left heel to the crown of your head.
5. Draw the left knee cap up, and press back through your left heel to lengthen the leg.
6. Ground the right foot firmly into the ground to activate the standing leg and create space in the right hip joint.
7. Press back through the left heel as you lengthen forward through the crown of the head, lengthening the entire body.
8. Use core strength to level the pelvis as much as possible.
9. Lengthen through both sides of the waist.
10. Keep the neck long and your gaze directed down toward the ground. Relax your jaw, eyes, and forehead.
11. Extend both arms overhead in line with the torso and left leg, with the palms facing each other. Reach fingertips forward and draw upper arms into shoulders to traction the arms.
12. Release the pose, rest, and repeat on the other side.

Modifications/Variations:

• Hold hands in Anjali Mudra (prayer position) at Heart Center or clasped behind back; arms along sides of body or stretched out wide like airplane wings.
• For beginners - Follow cues 1-3. Keep the body in alignment with the back toes on the ground and arms extended overhead.
• Use props. Try placing hands at the wall, on blocks, or on a chair.​

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Precautions (proceed with care):
Check with your health care provider before beginning any physical practice. If you have high blood pressure, or back, hip, knee or ankle pain, use modifications. Avoid this pose after the first trimester of pregnancy.

As always, if a posture causes pain, come out of it immediately. Ask a qualified yoga teacher for assistance.

We feature a new pose each month. Check out some of our other asana articles:
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Tadasana/Mountain Pose
Ardha Chandrasana/Half Moon Pose
Vrksasana/Tree Pose
​Deviasana/Goddess Pose
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