How to Do Yoga Warrior 3 Pose (Virabhadrasana III)

When it comes to multitasking, a few yoga poses include the Warrior 3 Pose (known in Sanskrit as Virbhadrasana 3).

This standing balancing pose is challenging for beginners and advanced yogis alike and strengthens the body from head to toe.

Warrior 3 will reveal imbalances in your body (when one side feels weaker than the other), and it may even help them.

“Balance is a skill that’s often low on the fitness priority list,” says Stephanie Saunders, Beachbody’s vice president of fitness programming. “However, unlike other areas of fitness that can be limited by genetics, age and mobility, balance can be improved. You can’t win an Olympic gold medal in the 400-yard dash, but you can master Warrior 3.”

If you’re willing to put in the work, Warrior 3 Poses will give you what it demands of you.

Here’s how to get started Virbhadrasana 3, many yoga warrior poses named for the fierce Hindu warrior Virbhadra.

How to Perform Warrior 3 Pose (Virabhadrasana 3)

Warrior 1 and Warrior 2 poses can be used as entry points into Warrior 3, as can mountain pose, high lunge, or half-moon pose.

Here’s how to perform Virbhadrasana 3 Begin in mountain pose.

  1. Stand together with your feet hip-distance apart, with your hands at your sides or in front of your heart. Engage your abs.
  2. Shift your weight onto your right leg, and lift your left knee, flexing your left leg.
  3. Shift your weight forward as you extend your left leg behind you, keeping your left leg flexed. Your upper body and back legs should be parallel to the mat.
  4. Keep your head neutral and keep your gaze on the floor.
  5. Adjust your hips so that your pelvis is parallel with the floor. Your right leg should be as straight as possible.
  6. Find your balance, and, if desired, bring your arms straight out in front of you, keeping your shoulders away from your ears.
  7. Hold the pose for five breaths for 30 seconds or more. On an inhale, reverse the movement back to Mountain Pose and repeat on the other side.

How To Make Warrior 3 Poses Easier

Want the secret to simplifying your warrior pose? Just keep doing it! Balanced poses are supposed to be difficult, but I remind my students that all the shaking and swaying they experience is energy-progressive. Here are some other tips to make the Warrior 3 pose easier.

  • Use the wall. If you struggle to balance, press your hands against the wall. You can press your back leg into a wall, which not only improves balance but also helps you learn to use your glutes.
  • Keep your back leg bent. If you are new to yoga or have tight muscles, Warrior 3 can be modified. Instead of straightening your back leg and bringing your chest parallel to your mat, stay straighter until you feel strong and balanced.
  • Change hand position. “Try placing your hands at chest level in a prayer position or swinging your arms back by your hips for balance,” says Saunders. “You can stretch your toes on the floor or on blocks for a more supported experience.”

How To Make Warrior 3 Poses Tougher

The secret to making Warrior 3 poses harder is simple: just keep doing it! Warrior 3 Hold the pose longer, do more reps, or try one of these tips.

  • Improve your posture. “For more of a challenge, try standing on a yoga block while doing Warrior 3,” suggests Saunders.
  • close your eyes. Balance becomes more challenging when you move your focal point.
  • Pulse your back leg Move up and down an inch or so to work your glutes and lower body more.
  • flowing in and out Fighter 3 instead of holding it pose. Inhale come up and exhale into the pose.

Beginner Tips for Posing Warrior 3

Virbhadrasana 3, Like all yoga warrior poses, it takes time and practice.

“It’s an asymmetrical balance pose, on one leg, that requires stability and proprioception,” Saunders says. “In other words, there’s a lot going on. Take it slow, and really focus on keeping your hips square with the floor, and know that it never gets easier.”

Be patient, and keep these tips in mind.

  • keep breathing. While balancing may seem easy if you hold your breath, it’s not yoga. Still your mind and body through deep breathing poses.
  • Resist the urge to lift or drop your hips. Keep both hipbones parallel and pointing down.
  • Be flexible. Flexing your back leg keeps that leg active and working, so it doesn’t put pressure on your lower back. It helps strengthen your glutes and hamstrings.
  • If you raise your hand, make sure to keep your deltoids engaged by pressing your shoulder blades under your back. This prevents the weight of your arms from stressing your shoulders while building strength in those muscles.
  • Don’t forget your standing leg. Try to keep it straight, but avoid locking your knees. If your hamstrings are tight, you can bend your knees to avoid pulling on your glutes.
  • Find length and extension each time you inhale in Warrior 3 pose. Reach your arms forward and push your back heel back. As you exhale, press into your standing leg.

Advantage of Warrior 3 Pose

All in all, Warrior 3 is a balanced pose. Here are some more benefits.

1. Increases balance

Standing on one leg will definitely help with stability, which is very important for staying healthy and strong as you age.

2. Strengthens glutes and hamstrings

Raised legs are quite the glute and hamstring workout Virbhadrasana 3.

3. Strengthens your back and shoulders

While the back legs and arms do most of the work, your spine and shoulder muscles also get a workout in Warrior 3 Pose.

4. Strengthens your core

Keep your deep abdomen engaged throughout Virbhadrasana 3 Strengthens your lower back and strengthens your core overall.

5. Strengthens legs

Your standing leg supports your entire body weight, which strengthens the muscles that support your ankles, knees, and hips.

6. Helps with focus and concentration

Breathing while balancing on one leg is not easy! Warrior 3 pose helps you find stillness and increases your focus.

Leave a Reply

Your email address will not be published.