Virabhadrasana III

English name: Warrior III Pose

Sanskrit name: Virabhadrasana III


Step 1: Start with Uttanasana (standing forward bend), exhale, left leg lunges to the back. As you inhale, engage your torso and right thigh muscles to hold your body up

















Step 2: Exhale, come into Virabhadrasana III by slowly raising your leg until it is fully extended behind you. Externally rotates the hips to square them to the mat so that the hips and raised leg are relatively parallel to the mat.
















Step 3:  Straighten your left leg and dorsi flex your foot, extend through your finger tips and stretch further, ensuring to press the sole of your right foot firmly onto the mat. Breathe deeply for 30 seconds to a minute.










Step 4: Exhale, lower your leg slowly to the floor to the same lunge when you started. Repeat on the other leg.

Step 5: To release from the pose, come to a lunge and step back to Downward Facing Dog for a few breaths.









Step 6: Exhale and step forward to Tadasana (Mountain Pose).

Muscles engaged:

Trapezius, Anterior Deltoid, Rectus Abdominis, Gluteus Maximus, Gracilis, Biceps Femoris, Soleus and Achilles Tendon


a)      Strengthens the shoulders and muscles of the back

b)      Tones the abdomen and legs

c)       Improves balance and posture

 Counter Poses:

a)      Adho Mukha Svanasana (Downward Facing Dog)

b)      Halasana (Plow Pose)

c)       Sirsasana (Headstand Pose)

 Contraindications and Cautions:

High blood pressure



 Carolyn (200hr Yoga TTC 07/14 Weekend)