Warrior Pose III — Virabhadrasana III

by | Jun 12, 2020 | Yoga Poses


Reviewed by  Dr. Andrew Grover,  CPT

Warrior Pose Virabhadrasana1 - Dr. Zio

ezgif.com video to gif 14 min 1 - Dr. Zio


  • Relieves stiffness in the neck, ankles, legs, shoulders, and back.
  • Reduce stubborn fat from hips.
  • It enhances blood circulation in the body.
  • It corrects the spinal alignment
  • Builds stamina; It develops balance and coordination.


  • When you straighten the front knee by pushing the head of the thighbone back, visualize that the same-leg calf is battling forward against the shin. These two opposing movements prevent the knee from locking or hyperextending and further stabilize the position.

image 12 - Dr. Zio

How to do

  • Take your hands behind you, hook and stretch.
  • Push yourself forward and start bending down with your back leg getting elevated gradually
  • Aim to make a ‘T’ with your leg, back and head, all in one line and parallel to the floor.
  • The other leg will be still, balancing your body weight.
  • Keep your hands next to your hip, slowly bring them in front and stretch out
  • Hold for 20-30 breaths on each leg.



  • Avoid practicing this pose if you suffer from any of this condition: heart problems, severe neck or shoulder pain, knee pain, high blood pressure or recent chronic illness.
  • If you suffer from spinal illnesses avoid practicing warrior pose.
  • If during this asana you have any kind of leg cramps or you have pain in your knees, then you should immediately leave that posture, do not forcefully try to do this asana. 

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