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Virabhadrasana III – Warrior III

August 4, 2011
  • Begin in Tadasana

  • Step the right foot approximately 4 – 5 feet forward
  • The inner heel of the back, (left), foot should be parallel to the inner arch of the front right foot
  • This means the back foot should not be directly b
  • ehind the front foot – As per Virabhadrasana I feet position
  • The hips should be aligned and facing forward
  • Inhale raise the arms up alongside the head
  • Exhale bend the front right leg to a right angle, as per Virabhadrasana I
  • Take a breath in
  • On the outbreath hinge the upper body forward and down so the chest comes down towards the right thigh
  • At the same time step the back foot in quite a bit
  • On the exhalation lunge the body forward whilst straightening the front leg and raising the back
  • leg up and off the floor
  • The standing right leg should be perpendicular to the floor
  • The raised leg should be parallel to the floor
  • Both legs should be as straight as is possible
  • Both hips are square and facing down towards the floor
  • Arms are still outstretched alongside the head
  • Intentionally stretch the arms and hands away from the legs and the legs away from the arms and hands to stretch fully into the asana
  • Hold for 3 – 5 breaths as a beginner or 5 – 8 / 8-10 breaths for a more advanced practitioner
  • On the release raise the upper body upwards whilst lowering the back leg down simultaneously to being the feet together in Tadasana and lower the arms down accordingly
  • Repeat and apply the same principles for the opposite side of the body

Counterpose /  Pratikryasana:

Uttanasana or Ardha Uttanasana with the hands against a wall or the back of a chair

Cautions and Modifications:
Do not raise the arms up above the head if prone to have high blood pressure
To focus more on the alignment of the hips and the steadiness of the balance, do not stretch the arms out instead place the hands on the hips when in the pose
Hands on the hips allows the focus to be on the alignment of the hips as one can feel if the hip is opening to the side or not and one can adjust accordingly
One can release back into Virabhadrasana I instead of into Tadasana
One can place the hands on a wall in line with the hips then walk away from the wall and fold the upper body down into Ardha Uttanasana
Then raise the right leg up into Virabhadrasana III
Align the hips accordingly
Hold for a few breaths and release
Repeat with the left leg
Rest in Ardha Uttanasana
The same can be practiced with the arms outstretched and the hands resting on the back of a chair
Tones, develops and strengthens the leg muscles
Tones the abdominal muscles
Improves posture
Improves & increases power of concentration
Chakra Association:
Muladhara for Grounding

Remember to be patient and to persevere allowing the breath to soften the whole body in order to surrender to the pose with love and acceptance.

With Prem, (Love),



Juanita CaprariJuanita Caprari is a certified Yoga teacher and Public Relations Practitioner. She started her Yoga practice in 2002. She has completed two Yoga Teacher Training Courses, the last one through Ananda Kutir Ashram and has been teaching Yoga since January 2007. or visit the website

Image by Ilona Marshall, Lynsey, beginner student of 6 months!
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