Virabhadrasana
(Warrior III)

veer-ah-bah-DRAHS-anna)
Virabhadra = the name of a fierce warrior, an incarnation of Shiva
Virabhadrasana III = Warrior III

This Warrior pose uses balance, core strength, and stamina just to enter into it. Your yoga class will benefit greatly from progression into this statuesque yoga exercise. While strengthening the standing leg, you will build emotional strength and balance with it's practice.

Benefits

Strengthens the ankles and legs
Strengthens the shoulders and muscles of the back
Tones the abdomen
Improves balance and posture

Contraindications/Cautions

Irregular Blood Pressure

Performing the Asana

Stand in Tadasana, exhale and fold foward to Uttanasana. From Uttanasana, exhale and step your left foot back into a high lunge position. Your right knee should be more or less at a right angle. Lay the midline of your torso (from the pubis to the sternum) down on the midline of the right thigh (from the knee to the hip crease) and bring your hands to your right knee, right hand to the outer knee, left hand to the inner. Squeeze the knee with your hands, lift your torso slightly, and with an exhalation, turn it slightly to the right.

Now from the lunge position, stretch your arms forward, parallel to the floor and parallel to each other, palms facing each other. Exhale and press the head of the right thighbone back and press the heel actively into the floor. Synchronize the straightening of the front leg and the lifting of the back leg. As you lift the back leg, resist by pressing the tailbone into the pelvis.

Normally students come up into Virabhadrasana III by lunging the torso forward. This tends to shift the body weight onto the ball of the front foot and unbalance the position. Don't allow the torso to swing forward as you move into position; instead, as you straighten the front knee, think of pressing the head of the thighbone back. This centers the femur in the hip joint, grounds the heel into the floor, and stabilizes the position.

The arms, torso, and raised leg should be positioned relatively parallel to the floor. For many students the pelvis tends to tilt. Release the hip [of the raised leg] toward the floor until the two hip points are even and parallel to the floor. Energize the back leg and extend it strongly toward the wall behind you; reach just as actively in the opposite direction with the arms. Bring the head up slightly and look forward, but be sure not to compress the back of your neck.

Stay in this position for 30 seconds to a minute. Release back to the lunge on an exhalation. Bring your hands to the floor on either side of the right foot, and on an exhalation, step your left foot forward to meet your right. Stay in this forward bend for a few breaths, then repeat for the same length of time on the other side.

Anatomical Focus

Thighs
Hamstrings
Calves
Ankles
Hips
Shoulders
Spine

Therapeutic Applications

Depression

Modify Your Practice

Balancing in this pose can be very challenging for beginners. Prepare for the pose with a chair positioned in front of you, just a bit in front of your sticky mat (face the back of the chair toward you). When you stretch your arms forward (as described in step 3 above), take hold of the top of the chair. As you rise up into the full pose, push on and slide the chair away from you and use it to support your arms. Try to hold the chair as lightly as possible.

Complimentary Poses

Ardha Chandrasana - Half Moon Balance
Prasarita Padottanasana - Standing Wide Leg Forward Bend
Supta Padangusthasana - Reclining Big Toe Pose
Supta Virasana - Reclining Hero Pose
Utkatasana - Mighty Pose
Uttanasana - Standing Forward Bend
Virabhadrasana II - Warrior II Posture
Virabhadrasana I - Warrior I Posture
Virasana - Hero Pose
Vrksasana - Tree Balance Posture