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Virabhadrasana III "Warrior III Pose"

Posted on July 30 2019

Pronunciation: (vee-rahb-had-RAHS-ana)


Also called:

  • Virabhadrasana C
  • Virabhadrasana 3
  • Warrior 3
  • Bird Pose A



  • Beginner





Benefits: As the third Warrior pose this one also strengthens your legs, develops balance and core strength, stretches and strengthens your back, shoulders, and arms.

How it's done:

  • Begin in a standing pose
  • Hinge forward from the hips
  • At the same time, raise one leg behind you
  • Feel the "grounded" foot grow roots and become strong
  • Soften the knee of your balancing leg
  • Extend your arms forward, reaching out with your fingertips
  • The foot of the raised leg is flexed and the heel is stretching out in the opposite directions
  • Your back should be long
  • Your gaze can be forward, or down


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