Warrior III Pose | Virabhadrasana III

Warrior III Pose Instructions

1. Start in mountain pose, transfer your weight to the left leg and as you inhale, lift your arms over your head.
2. Exhale, raise your right leg back and bend at the hips until your upper body is parallel to the floor and in line with your right leg.
3. Hold the pose for 30 seconds to 1 minute, return to mountain pose, and then repeat on the opposite side.

Mindfulness Practice

Press the left heel into the floor and keep your arms, torso, and raised leg parallel to the floor. Actively reach your arms to the front and extend your raised leg back. Look down and stare at a fixed point for balance.

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Virabhadrasana III Benefits

The Virabdhadrasana III tones and invigorates the whole body and strengthens the ankles, legs, shoulders, and back. This pose also improves balance and posture and boosts memory and concentration.

Contraindications

Leg, hip, back, or shoulder injury and high blood pressure.

Preparatory, Complementary and Follow-Up Poses

Start in standing forward bend, warrior II or tree pose and then progress to warrior III pose. Follow-up with chair pose or any other standing pose.

Related Yoga Poses

Try these other yoga poses to relax and relieve stress and tension:
Boat pose
Chair pose
Shoulderstand pose
Tree pose