Warrior IIISave PDF
Virabhadrasana III
VEER-ah-bhah-DRAH-sah-nah three
Strengthens legs, shoulders and back
Tones abdominal organs
Balances nervous system, improves balance
How to perform Warrior Iii
- Begin standing. Reach your hands toward the sky with an inhale, palms facing each other.
- Bring your weight into your right foot. Bend forward from your hips with an exhale, lifting your left leg straight back.
- Hold the pose and take slow, deep breaths.
- Rise with an inhale, then exhale and release your arms. Change sides.
Alignment cues
- Point toes toward floor
- Don’t lock knee
- Keep arms, torso and lifted leg in one line
- Draw belly toward spine
Modification: Reach your arms to the sides for balance.
Avoid this pose if you have high blood pressure.
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More yoga poses to discover
Upward Salute · Urdhva Hastasana
Swaying Palm Tree · Tiryaka Tadasana
Standing Yoga Seal · Dandayamana Yoga Mudrasana
Warrior Iii (Virabhadrasana III in Sanskrit) is a beginner yoga pose that belongs to the balancing and core and standing categories. This asana targets abs, glutes & hip flexors, hamstrings and shoulders, and also involves middle back / lats and upper back & lower traps muscles. Warrior iii tones abdominal organs; strengthens legs, shoulders and back and also balances nervous system, improves balance. Refer to the illustration and instructions above for how to perform this posture correctly. Discover more yoga asanas and yogic breathing exercises in our free yoga pose directory – a visual resource for yoga teacher training students as well as practitioners of all levels. Finally, shop our best-selling Yoga Cards products!
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Discover our best-selling Yoga Cards – professional study, class sequencing and practice guide for beginners and beyond.
Studying to be a yoga teacher? Learn the essential yoga poses the easy way with Yoga Stacks app!
New to yoga? Our Yoga for Beginners pack covers everything you need to know to get started with your practice.
Personal trainer? Try Train - our beautifully simple training platform you and your clients will love.
