Virabhadrasana III (Warrior III)

(veer-AH-bah-DRAS-ana)  / vira = “hero” + bhadra = “friend”


  • Stand at the front of your mat in Mountain Pose (tadasana).
  • EXHALE and step your left foot back 2 feet, but keeping your body weight forward on the front right foot.
  • Keep your toes facing forward.
  • Weight should be evenly distributed to the 4 points of the front foot. You should feel grounded here.
  • Place your hand on your hips to align your shoulders and torso forward, perpendicular to the front of the mat.
  • Pull your belly in tight and activate your core.
  • While pivoting yourself forward hinged at the hip, synchronize the straightening of the front leg with the lifting of the back leg so your torso and back leg are parallel to the floor.
  • Try not to lung forward with the torso, this will set you off-balance. Try to hinge at the hips.
  • By synchronize the straightening of the front leg with the lifting of the back leg your create a little counter balance.
  • Extend the raised leg to the back wall, toes and ankles at 90 degrees.
  • Don’t lock your right (or grounded) knee.
  • Raise tour arms forward, palms together, fingers interlocked with pointer-finger pointed forward.
  • The arms, torso, head and neck, and raised leg should all be parallel to the floor.
  • Bring the head up and look forward.

Coming out of Virabhadrasana III

  • INHALE as you lift your chest and hands up and return to Tadasana.
Virabhadrasana III (Warrior III)