Information on Yoga Asana Virabhadrasana III (Warrior III Yoga Pose) Meaning & Uses

Virabhadrasana III is an important pose of yoga which commemorates the exploits of a mythical warrior. The name of this asana is deeply rooted in Hindu Mythology. According to legend there was a powerful priest Daksha who decided to do a powerful yagna but did not invite his younger daughter Sati who was the wife of Shiva. Upon finding out that her father was performing a yagna she decided to go alone. When she arrived she got into an argument with her father and was deeply hurt by his insults. She then decided to burn herself in the fire of the yajna as she no longer wanted any association with the body which was given to her by her father. Upon hearing about the death of Sati, Shiva was furious and then he cut out a price of his hair and threw it in the ground from which arose a warrior named Virabhadra, Vira meaning hera and Bhadra meaning friend. He ordered Virabhadra to go to the yagna and destroy Daksha and all his guests. Virabhadra's pose has three important aspects, the first aspect which marks his arrival with swords in both his hands, thrusting his way up through the earth from below, the second aspect where he sights his opponent Daksha and the third aspect where while moving swiftly and precisely he decapitates Daksha with his sword.

Virabhadrasana III (Warrior III Pose) Steps / Instructions / Procedure

This is quite a simple pose and can easily be performed. The following are the steps for the pose.

1. You can start this pose in Tadasana or the mountain pose. Inhale and step part your legs 2.5 to 3 feet apart and raise your arms up parallel to each other and perpendicular to the floor. Now firm the muscles in the back of your shoulder and draw them in.

2. Now rotate your right foot, about 45 to 60 degrees to the left and your left foot out around 90 degrees to your left. Then align your left heel with your right and exhale and rotate your torso to your left, squaring the front of your pelvis as much as you can.

3. After this with your right heel firmly secured to the floor, exhale and bend your left knee over your left ankle so that your shin is perpendicular to the floor. Those who are more flexible can align their left thigh parallel to the floor.

4. Then reach out through your arms and raise your ribcage away from your pelvis. As you ground down through your back foot, feel a lift running up your back leg, across your chest and abdomen and up into your arms. Bring your palms together if possible and then keep your head neutral, look forward or tilt it slightly backwards and gaze up at your thumbs.

5. Once you are in this pose hold it on for about half a minute to about one minute. Once this is over come out of the pose by taking a deep breath and pressing your back heel firmly into the floor and reaching up through your arms, straightening your left knee. Now turn your feet forward and release your arms with a deep exhale.

6. Finally take a few deep breaths and then turn your feet to the right and repeat the pose for the same length of time on the other side and then return to tadasana.

Virabhadrasana III (Warrior III Pose) Medical Health Benefits

There are several benefits of this pose. Some of them are as follows -

1. This pose helps to stretch the muscles of the thighs and hamstrings and also strengthens the leg, back muscles, shoulders and arms while expanding the lungs, chest and shoulders.

2. It also helps to tone and invigorate the whole body.

3. It makes the abdominal muscles, spinal region and pelvis strong and flexible.

4. It helps to improve the process of digestion.

5. It is also good to improve posture and improves agility.

6. It helps to improve your memory and concentration.

7. It also tones and invigorates your whole body.

8. It quiets your mind and calms down your nervous system. It also helps to reduce anxiety.

Virabhadrasana III (Warrior III Pose) Contraindications and Cautions

Even though this is a very beneficial pose there are certain contraindications and cautions one has to keep in mind. This asana is not for the ones with a weak heart. It should also be avoided by people who have tight hamstring, weak abdominal muscles or spinal muscles. It is also not good for people with weak hamstrings. It should also not for people who have high blood pressure, chronic hip and leg problems and lower backaches. This is not good for pregnant women either.

Virabhadrasana III (Warrior III Pose) Variations

One can bring certain variations in this pose to make it simpler. Some variations include adjusting the position of the hands. For variation you can place the arms to the side or make them point at the back. You can also face the palm upwards. These variations will move the centre of balance back towards the supporting legs and makes them easy to perform.

Virabhadrasana III (Warrior III Pose) Beginner's Tips

Beginners can make this pose more easy by imagining that the same left calf is resisting forward against the skin when they are straightening the front knee by pushing the head of the thighbone back. This pose will help the knee by preventing it from locking or hyper-extending and further stabilize the position.

Virabhadrasana III (Warrior III Pose) Preparatory Pose

Some of the preparatory poses for this asana are as follows - Ardha Chandrasana, Prasarita Padottanasana, Supta Padangusthasana, Supta Virasana, Urdhva Prasarita Padasana, Utkatasana, Uttanasana, Virabhadrasana I and II, Virasana, Vrksasana.

Virabhadrasana III (Warrior III Pose) Follow up Poses

These poses can be the follow up for this asana - Eka Pada Rajakapotasana, Halasana, Hanumanasana, Natrajasana, Navasana, Salamba Sirsasana and Utkatasana.

Virabhadrasana III (Warrior III Pose) Deepen the Pose

Those who are at an advanced level of doing yoga can enter directly into Virabhadrasana III from Virabhadrasana I. Start the Virabhadrasana I pose with the arms stretched upward. Now exhale the front torso down onto the top of the front leg. Then move into the Virabhadrasana III pose from here.