Virabhadrasana III


Patanjali’s Yoga Sutras / Pada 2, Sutra 46

– Steady and comfortable should be the posture –

In the warrior series asanas, this is the one that requires the sense of balance the most. As you support your whole-body weight that is extended widely in one leg requires you and give you a great strength as well. Let’s look see what is happening in this asana!



1 – Stand in Tadasana (Mountain Pose), as you exhale, fold forward to Uttanasana. From Uttanasana, exhale and step your left foot back into a high lunge position.

2 – Lay the midline of your torso (from the pubis to the sternum) down on the midline of the right thigh (from the knee to the hip crease). Bring your hands to your right knee, right hand to the outer knee, left hand to the inner, and squeeze the knee with your hands. Lift your torso slightly, and with an exhalation, turn it slightly to the right.

3 – From the lunge position, stretch your arms forward parallel to the floor and parallel to each other, palms facing each other. Exhale and press the head of the right thighbone back, and press the heel actively into the floor. Synchronize the straightening of the front leg and the lifting of the back leg. As you lift the back leg, resist by pressing the tailbone into the pelvis. As you straighten the front knee, think of pressing the head of the thighbone back. The arms, torso, and raised leg should be positioned relatively parallel to the floor.

4 – Energize the back leg and extend it strongly toward the wall behind you. Reach just as actively in the opposite direction with the arms. Bring the head up slightly and look forward, but make sure not to compress the back of your neck. Stay in this position for as long as you feel comfortable.

5 – Release back to the lunge with an exhalation. Bring your hands to the floor on either side of the right foot, and on an exhalation, step your left foot forward to meet your right. Stay in this forward bend for a few breaths, then repeat for the same length of time on the other side.




  • Creates stability in the whole body.
  • Strengthen the whole body especially the back, shoulders, abdominal

muscles, legs, ankles, and all the small stabilizing muscles.

  • Great stretch to the hamstring and glute on the standing leg.
  • Improves posture. 






  • Avoid this asana unless instructed any modifications by professionals if you have any of the below or feel uncomfortable any time during your practice.
  • High blood pressure
  • Spondylitis
  • Injury in any part of the legs, hips, back, or shoulders