Article

Virbhadrasana 3 – Warrior 3 posture

By Prana Yoga | In All Yoga Postures, Standing Balancing, Standing Postures | on April 12, 2014

Virbhadra is the name of a warrior who was the incarnation of Lord Shiva

Virbhadrasana-3-Warrior-3-posture

Steps

  1. Begin standing in Tadasana (mountain pose) with your feet hip-distance apart and your arms at your sides.
  2. Increase the gap between your feet to about 3 to 4 ft. Pivot your right foot out 90 degrees and your left foot inward at a 45 angle. Point your pelvis and torso in the same direction as your right toes.
  3. Bend your right knee over your right ankle so your shin is perpendicular to the floor. Raise your arms overhead with your palms facing each other.
  4. Press your weight into your right foot. Inhale lift your left leg as you lower your torso, bringing your body parallel to the ground. Your arms, still extended, will now reach forward.
  5. Extend your left foot and point your left toes.
  6. Keep the muscles of both legs actively engaged. Straighten your right leg as you continue to lift the left, but do not lock your knees.
  7. Work toward bringing your arms, torso, hips, and raised leg parallel to the floor. (You may need to lower the hip of your left leg slightly in order to bring your hips parallel to your mat.)
  8. Stretch your body from your fingertips all the way through your lifted toes
  9. Gaze at the floor a few feet in front of your body.
  10. Hold the pose for 30 seconds. To release, exhale as you softly lower your left foot back to the floor. Lower your arms and step forward into Mountain Pose. Repeat the pose for the same amount of time on the opposite side.

Beginner tips

Practice it with the help of a partner or face the wall so that your fingers just reach the wall.

Benefits

  1. Strengthens the whole back side of the body, ( shoulders, hamstrings, calves, ankles, and back)
  2. Tones and strengthens the abdominal muscles.
  3. Improves balance, posture, and full-body coordination
  4. Improves concentration

Contraindications/ Precautions

  1. Recent or chronic injury to the hips, knees or shoulders.
  2. High blood pressure

Look for other postures in our asana directory

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