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Virabhadrasana III
(Warrior III Pose)

Virabhadrasana III pose

How to perform Warrior III Pose

Stay rooted through your foot, activate your leg and hips, and keep your kneecap pointing forward. Balance the rest of your body perpendicular to your leg and parallel to the floor.

What is Virabhadrasana 3 (Warrior 3)?

Warrior 3. This is a challenging standing pose which develops strength, agility, and balance. It is classically entered via Virabhradrasana 1.

In the final form of both these poses, the palms are pressed together and the elbows remain straight. This requires a good deal of shoulder flexibility and integration of the arm work with the torso. While the poses are being learnt, and the shoulder muscles conditioned, it is possible to practice with the palms shoulder-width apart, arms straight.

When to use Virabhadrasana 3 (Warrior 3)?

As with all standing poses, this posture is energising. It educates and strengthens the muscles of the legs, arms, and spine. The practitioner learns to balance on one leg, and yet to maintain equal extension in the two sides of the torso.

If balance is proving difficult, the pose can be worked on with fingertips to the wall. This variation also allows more awareness of the back body, and the student can learn to bring evenness to the hips so that the back of the pelvis is horizontal and s evenly facing es the ceiling.