Standing Yoga poses, Yoga pose

Warrior Pose 3 || Virabhadrasana 3

January 28, 2016
warrior pose 3

There is an interesting history behind Virabhadra. Viradhadra is one, from whom the name Warrior Pose 3 has been taken.

“According to Hindu religious beliefs, Virabhadra is a super being created by the wrath of Rudra (Shiva), when he stepped in to destroy the Yagna (fire sacrifice) of Daksha, after his daughter Dakshayani (Sati) – consort of Shiva, self-immolated in yagna fire. Along with him was created, his consort or wife Bhadrakali, from the wrath of Devi.

Vīrabhadra is described as a warrior who eventually blinded Bhaga and broke, among many other countless gods, Pushan’s teeth. Other gods fled the battlefield unable to sustain his power. A temple dedicated to him, is situated in the town of Veerbhadra, near Rishikesh in Uttarakhand and in Pasumbalur, near Perambalur district, Tamil Nadu. Sri Veerabhadra Swamy Temple Masthenahalli Jigani hobli Anekal taluk Bangalore Karnataka”

Source: Wikipedia.

This asana is also called Warrior Pose.

Veera/Vira – vigorous, warrior; Bhadra good, auspicious; Asana – Pose.

Difficulty Level: 3

Note: Difficulty Level increases from 1 to 10. 1 being the lowest and 10 the highest.

I like all three Warrior Poses. Initially, they will challenge you but later on you will fall in love with them.

It requires a good stretching and balancing in this asana.And here where the challenge lies. Once you have mastered it, the asana will flow very easily to you.

I make sure to do them on the regular basis. I can see a positive effect on my leg cramps. Lately, I have not experienced the cramps much (touch wood) after the practice of Warrior poses.

Yes, yes there is a cramp story but I will share some other day.

Now back to asana.

How to do Warrior Pose 3 || Virabhadrasana 3

Warrior Pose 3 or Virabhadrasana 3

Warrior Pose 3 or Virabhadrasana 3

  • Stand in Tadasana or the Mountain pose.
  • Create distance between your feet (4 to 5 feet).
  • Now turn your right foot 90 degrees to the right and left foot slightly to the right. Align the left heel with the right heel.
  • Now bend your right knee in such a way that your thighs are parallel to the ground. Make sure that the shin should be perpendicular to the floor.
  • Now raise your arms overhead and stretch them.
  • Now press your weight on your right foot.
  • Slowly lift your left leg and lower your torso.
  • Continue to do it, until you bring your body down parallel to the ground.
  • Try to stay in this pose for 10 -15 seconds. Once you can master the balance, you can extend it for 30 – 45 seconds.
  • In case, you have difficulty in balancing, try practicing this pose with a chair.You can also try it against the wall.
  • To release, exhale and lower your left foot back to the floor.
  • Now lower your arms and step forward into Mountain Pose.
  • Now, repeat the pose in the same way in the opposite side.

Benefits of Warrior Pose 3 or Virabhadrasana 3

  • This pose strengthens the whole body, calves, the leg muscles,legs and lower back.
  • Improves the balance of the body.
  • It tones and strengthens the abdominal organs.

Precautions followed during Warrior Pose 3 or Virabhadrasana 3

  • People suffering or recovering from chronic injury to the legs, hips, back or shoulders should avoid this asana.
  • High blood pressure people should avoid this asana.

It is said that Veerabhadrasana or Virabhadrasana is one of the most graceful yoga postures.

Mastery of the standing poses helps in performing the advanced poses with ease.

For further reading you can check out the physical, mental and emotional benefits of this asana.

You Might Also Like


  • Reply Tips Clear April 8, 2016 at 7:19 am

    Perfect asana for warriors. Balance of body weight, control of body & mind.
    Tips Clear recently posted…How to Decide Which Weight Loss Plan Is Right For YouMy Profile

    • Reply yogafreak April 8, 2016 at 4:23 pm

      Yes, all Warrior Poses have this quality.

    Leave a Reply

    CommentLuv badge