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  • Stand straight with your feet together, in tāḍāsana  
  • Step your right foot back about 4 feet
  • Come into a high lunge
  • Square your hips and torso to the front
  • Raise your arms up
  • Straighten the front leg as you lift the back leg up
  • Lengthen the body and keep it parallel to the floor
  • Stay for 5 breaths
Asana in Depth
Vīrabhadrāsana 3, also known warrior 3, is the third pose of the warrior sequence. It is a strengthening standing pose and it presents a challenging balance.

Start by standing straight with the feet together, in tāḍāsana. Then step your right foot back around 4 feet. Come into a high lunge by bending the front knee and resting the back leg on the ball of the foot. Raise your arms up over the head, keeping them straight and join the palms together. Slowly start to straighten the front leg and simultaneously lift the back leg up. Lower the torso down as you raise the leg up, until the entire body is parallel to the floor. Ensure that the hips stay levelled, by dropping the right hip a little down until both hips are parallel. Engage the left thigh and press all four corners of the foot down into the floor. It is recommended to keep a micro-bend in the

knee to protect it. Draw the belly in, and lengthen the torso forward. Engage the right thigh, light the knee cap and point your toes away. Stay in the pose for 5 breaths and then slowly release down. Repeat on the other side.

There are several variations to this posture. You can keep your palms together in anjali mudra at the chest. This is helpful for beginners and makes the pose a little more gentle. Another option is to place two blocks on the floor and hold them with your hands, directly underneath the shoulders. This is helpful in fine-tuning the pose and working on the proper alignment. Another variation is to open the arms to the side, this simplifies the balancing.

One of the benefits of this posture is that it is strengthening the legs. In particular the thighs, the knees and the ankles. It also strengthens the arms and upper back. It opens the chest, stretches the abdomen and stretches the groin. It helps in building internal strength, energy, focus and balance.

The contraindications for this pose are knee injuries, hip injuries and high blood pressure.
Major Benefits
  • Strengthens the thighs, knees and ankles
  • Strengthens the upper back, shoulder and arms
  • Stretches the abdomen, chest and groin
  • Energies and builds emotional strength
Contra Indications
  • High blood pressure / Knee or hip injuries
Anatomy Basics
  • Tones the quadriceps femoris
  • Tones trapezius muscle
  • Stretches thigh adductor
  • Stretches groin

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