Virabhadrasana-III Posture

“Virabhadrasana” describes a series of poses named for a powerful warrior in Hindu Mythology, “virabhadra”. The word is derived from Sanskrit word “vira” meaning “hero”, “bhadra” meaning “friend” and “asana” meaning “pose”. In English, the asana is commonly called “warrior pose”.

Steps To Be Followed:

  1. Stand with your feet together, as you inhale lift your both arms up joining your palms together with your elbows straight, and exhaling slowly start bending forward, and simultaneously lifting your right leg up from back, getting the leg parallel to the floor.
  2. Your right foot, right ankle, right knee, hip, entire back, shoulders, both elbows and hand must in one line, entire body being parallel to the floor, and the left leg being perpendicular to the floor.
  3. Similarly practice from the left/opposite side.


  1. It helps in strengthening shoulders, hamstrings, calves, ankles, and back.
  2. It helps in endurance, core strength.
  3. It helps in body alignment, posture correction.
  4. It helps in improving focus and concentration.


High blood pressure, chronic hip and leg problems and lower backaches, pregnant women.

Disclaimer:- Please practice under the supervision of Yoga Teacher/ Yoga Expert.