Virabhadrasana III

(Warrior III or Warrior Forward Bend Pose)


This is the pose of Lord Shiva while moving slowly and destroying an opponent (Daksha).

  • Stand on the floor with an erect spine.
  • Widen the distance between two legs about 3-4 feet or 2/3 of body height.

  • Turn left foot by 90 degree and right foot by 15 degrees. And rotate trunk facing to left.

  • Inhale and raise arms overhead with palm facing each other.

  • Bend right knee over right ankle so shin will be perpendicular to the floor.

  • Press right foot to the floor, shifting the body weight on right foot, bend torso forward and Lift left leg.

  • Lean forward further transferring the body Flex left foot. With lifting the left leg Straighten right leg but do not lock knees.

  • Slowly try to bring arms, torso, hips, and raised leg parallel to the floor.

  • Gaze forward and Maintain balance.

  • Hold the position for 20 secs to 1 min as per capacity.

  • Release and repeat asana on the other side.

  • Repeat procedure 2-3 times on each side. Eight to the arms, lift feet off the floor.

Beginners Tip

  • For a beginner, it will be difficult to balance on one leg, place arms on wall or chair.
  • Perform asana in front of the wall, give a support of the wall to hanging leg.

Releasing Procedure

  • Slowly with lifting the torso to vertical position bring left foot beside the right foot.
  • Release and come to a normal position.

Benefits of Virabhadrasana III

  • Strengthens the shoulders, ankles, back, and legs.
  • Tones the abdomen, decrease obesity.

  • Useful in frozen shoulders.

  • Improves balance, posture, memory, and concentration.

  • Improve the function of abdominal organs.

Preparatory Poses

  • Supta Virasana
  • Upavistha Konasana

  • Adho Mukha Svanasana

  • Utthita Parsvakonasana

  • Supta Padangusthasana

  • Parivrtta Parsvakonasana
  • Virabhadrasana II

  • Vrikshasana

  • Gomukhasana

  • Virasana

Follow-up Poses

  • Eka Pada Rajakapotasana
  • Halasana

  • Hanumanasana

  • Utkatasana
  • Natarjasana

  • Naukasana