Virabhadrasana III (a)

Warrior III pose

step by step

1 Start in Tadasana. Step your right foot about half a leg length forward and shift all your weight onto your right leg.
2 Upon inhaling, lift your arms over your head and lean your upper body forward and slightly down. The fingers and arms are long, and the fingers spread out with your thumbs pointing towards the sky. The abs are engaged.
3 Upon exhaling, focus your gaze on the ground (Drishti) and lift your left leg. Lift it so as to create a continuous line that goes from the tips of your fingers through the top of your head, to your buttocks, and all the way to your toes.
4 Maintain the posture for 30 seconds to 1 minute, and repeat the steps with your weight on the left leg.


  • Improves the sense of balance.
  • Strengthens the abdominal muscles.
  • Strengthens the arms, shoulders, legs and ankles.

contraindictions and warnings

  • If you have high blood pressure problems.

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