Virabhadrasana III Or Warrior III Steps & Benefits


Virabhadrasana is also known as Warrior Pose. This asana was named after Virabhadra, a warrior, an incarnation of Lord Shiva. The story of the warrior Virabhadra, like other stories in the Upanishads, inspires life. Virabhadrasana strengthens the muscles of hands, shoulders, thighs, and waist. So, let’s know about Virabhadrasana III yoga asana below…


What Is Virabhadrasana III Or Warrior III Pose?

Virabhadrasana yoga pose comes at number three in the Virabhadrasana Yoga series. The other two asanas of this are Virabhadrasana I and Virabhadrasana II. The name Virabhadrasana Mudra is derived from the Virabhadrasana mythological character created by Lord Shiva.

The word Virabhadrasana is derived from the Sanskrit language which is made up of two words, in which the first word “Vir” means “Warrior” and the second word “Bhadra” which means “Friend” and the third word “Asana” means “Yoga Pose”. See below the steps to do Virabhadrasana III in detail…

Preparatory Poses:

There are some other asanas that you should practice before practicing Virabhadrasana III or Warrior III, and these asanas are also beneficial in maintaining health and removing many disorders from the body.

  • Utkatasana or Chair Pose
  • Purvottanasana or Upward Plank Pose
  • Utthita Parsvakonasana or Extended Side Angle Pose
  • Supta Padangusthasana or Reclining Hand To Big Toe Pose

Steps To Do Virabhadrasana III:

It is very easy to do Virabhadrasana III or Warrior III, it is also done in the same way as Virabhadrasana II. Let’s know in detail the method of performing Virabhadrasana III…

Step 1:

If you were doing Virabhadrasana I Virabhadrasana II and want to do Virabhadrasana III, then you first come to your initial state. To do this Virabhadrasana III, first of all, spread the yoga mats in a clean place and stand directly on it.

Step 2:

To perform Veerabhadrasana-3, first of all, spread a yoga mat in a clean place and stand upright on it.

Step 3:

To perform this asana you can also stand in Tadasana Yoga posture.

Step 4:

Now keeping both your legs straight, tilt your upper body downwards, and try to keep both your hands on the floor.

Step 5:

For this, you can also take recourse to Uttanasana mudra. With both hands on the floor, raise your left leg and try to straighten the back.

Step 6:

After this, slowly raise both your hands. Move your torso, ie the upper body, and bring it parallel to the floor.

Step 7:

Now straighten both your hands and bring them parallel to the ground.

Step 8:

In this position, both your hands, torso (upper body), and feet will be in a straight line.

Step 9:

Balance your right foot and try to remain in this posture. While doing this asana, take 5 to 6 breaths and come down to your initial position while keeping your feet down.

Step 10:

Now repeat the same process with the other leg.


Follow Up Poses:

To comfort yourself after practicing this yoga pose you should practice these yoga poses…

  • Dandasana or Staff Pose
  • Paschimottanasana or Seated Forward Bend
  • Purvottanasana or Upward Plank Pose
  • Ardha Baddha Padma Paschimottanasana or Half Bound Lotus Seated Forward Bend


Beginner’s Tips To Do Virabhadrasana III:

If you are a beginner and practicing this yoga pose then you may have some difficulty in doing this mudra. To perform Virabhadrasana III or Warrior III, you need to balance, for this you can resort to a wall or a chair.

Benefits Of Virabhadrasana III:

Improves Digestion:

Most of the diseases of our body are due to poor digestion of food in the stomach. Virabhadrasana III or Warrior III  stimulates our abdominal organs and helps indigestion. Virabhadrasana III or Warrior III accelerates the metabolic activity in our stomach, which protects us from many diseases occurring in the stomach.

Increases Stamina:

Virabhadrasana III or Warrior III poses to enhance the sense of balance and coordination. This asana strengthens the body and also helps to increase your stamina. Performing Virabhadrasana III or Warrior III requires more strength, when you do this asana, the whole of your body is on one leg, which strengthens your leg muscles.

Makes Your Body Strong:

Virabhadrasana III or Warrior III Yoga posture is a very good posture to strengthen our body, by doing this yoga posture our body becomes strong like a warrior. This yoga pose helps to stabilize and balance the body as it increases stamina. This asana strengthens your legs, ankles, along with this asana also strengthens the muscles of the shoulders and back. This asana tones the stomach.

Some Other Benefits:

  • Virabhadrasana III or Warrior III Asanas help reduce stubborn fat from the hips.
  • Virabhadrasana III or Warrior III poses are very beneficial for the victims of the Sciatica problem.
  • This asana increases blood circulation in the body.
  • This asana strengthens the thighs.
  • Relieves stiffness in neck, shoulders, and back.
  • Reduces stubborn fat from hips or hips.
  • Useful for people suffering from sciatica.
  • Increases blood circulation in the body.
  • Strengthens knees, thighs, and ankles.
  • Stimulates digestive organs and digestion.
  • Builds stamina and develops a sense of balance and coordination.


Precautions To Do Virabhadrasana III:

Before doing Virabhadrasana III or Warrior III, it is very important to take some precautions, some of its main precautions are as follows-

  • If you are troubled by the problem of heart diseases, then you should not do this asana.
  • Do not do this asana in severe neck pain and shoulder pain.
  • If you are suffering from spinal cord then you should avoid doing this asana.
  • This asana should not be practiced in back pain and knee pain.
  • Virabhadrasana is a difficult posture, so do not try to do it for long, it can hurt you.
  • Try this asana with the advice of a yoga teacher.


This yoga pose is an expression of strength. It relieves backache, strengthens inner thighs and also improves balance, This asana increases blood circulation in the body Stimulates digestive organs and digestion, Virabhadrasana III or Warrior III help in developing this quality in your body associated with making balance.

Leave a Comment