Photo from Shannon Brophy

Virabhadrasana III is a pose that imitates a powerful warrior and engages a person's inner strength. In this pose, you'll feel strength in the leg and power flowing throughout the entire body.

Critical Elements of Virabhadrasana III

1. Begin by standing in Tadasana, or Mountain Pose.
   
2. Raise arms above your head and perpendicular to the floor with your palms facing each other.
3. Move your left or right foot behind you slightly. Move your arms forward as well, forming a diagonal line with your arms, body and outstretched leg.
4. Lift the outstretched leg up and straighten it, while moving your arms forward to be parallel with the floor. The end pose requires your arms, body and outstretched leg to be all parallel to the floor, with your other leg forming a strong foundation.  Remember to keep this knee straight.
5. After holding this power for a minute or two, return back to Tadasana, or Mountain Pose.
   

In Virabhadrasana III, your back should be stretched from the arms and legs. In this pose, your abdomen is a core muscle group utilized, as well as your thighs, hamstrings and shoulders.

Pose Benefits

• Strengthens muscles (back, shoulders and legs)
• Stretches hamstrings and thighs
• Improves memory, concentration, core awareness, posture, balance and coordination
• Tones the entire body
• Helps build core strength
• Stimulates internal organs and digestion

Name & Breakdown

Pronunciation: (veer-ah-bah-DRAWS-ahna)

Alternate Names: Warrior III Pose

Photo from Lindsay Fields

The first part of the name of this pose, "Virabhadra" is the name of a fierce warrior in Hindu legends who is said to have a thousand heads, eyes and feet.  Although he is sometimes known as a demon in some variations of this story, he embodies the power within everyone to overcome a powerful impediment, for the sake of one's heart.


The second part of Virabhadrasana, "asana", in Sanskrit, translates to "pose". Warrior III Pose is a very powerful posture, which can help to tone the entire body.

Works Cited

"How Does Warrior Pose III Benefits Body Muscles | Yoga Health Benefits." Benefits of Yoga, Power Yoga, Yoga Poses and Postures. Web. 20 Nov. 2010. <http://www.yogawiz.com/blog/yoga-benefits/warrior-pose-iii.html>.

Photograph. Linday's Hot Spot. Web. <http://lindsayfields.com/2010/02/02/strike-a-yoga-pose-warrior-ii-basics-and-benefits/>.

 Photograph. Yoga.Com. By Shannon Brophy. 04 Oct. 2005. Web. 20 Nov. 2010. <http://www.yoga.com/ydc/enlighten/enlighten_document.asp?ID=379&section=9&cat=0>.

"Virabhadrasana III :: Yoga.com." Yoga :: Yoga Books :: Yoga Videos :: Yoga Mats :: Yoga Clothing. Web. 20 Nov. 2010. <http://www.yoga.com/ydc/enlighten/enlighten_document.asp?ID=379&section=9&cat=0>.

"Yoga Poses - Warrior Pose III (Virabhadrasana III) @ ABC-of-Yoga." Yoga Info, News, Pictures, Forum, Shop, Travel and Community. Web. 20 Nov. 2010. <http://www.abc-of-yoga.com/yoga-poses/warrior-pose3.asp>.