How to do Warrior 3 Sequence

warrior 3 sequences
warrior 3 sequences

Translation from Sanskrit:
“Pose of a Good Warrior (Virabhadra)”
vira – “warrior”
bhadra – the “good”
asana – “position of the body”

Shiva had a wife named Sati. Once her father Daksha had a great sacrifice, he did not invite his daughter Sati and her husband Shiva.

Sati still came to this festival, but, being deeply humiliated and insulted, she threw herself into the sacrificial fire and perished.

When Shiva found out about this, he became furious, pulled his hair out of his tangled curls and threw it to the ground.

From the earth rose Virabhadra, mighty hero. Shiva ordered him to go with the army against Daksha and break the rite.

Virabhadra obeyed the orders of Shiva, dispersing the guests of Daksha, and he himself beheaded.

The technique of execution:

Get up in Tadasana (Mountain Pose).

On the exhalation, lean forward to Uttanasana (Tilt forward from standing position).

On the next exhalation, step forward with your left foot so that the right leg is bent at the right angle in the knee.

Lower the body (from the pubic to the sternum) down, aligning its center line along the center line of the right thigh (space from the knee to the fold between the pelvis and the thigh).

Place the hands on the right knee: the left palm on the inside, and the right hand on the outside.

Squeeze the knee with your hands, slightly lift the body up and on the exhalation, turn it slightly to the right.

Pull your arms forward parallel to the floor, unfolding your palms to each other.

On exhalation with force, direct the head of the right femur back and actively press the right heel to the floor.

Straighten the right leg, while tearing off the left from the floor.

Raising the left leg up, pull the coccyx into the basin. As a rule, the disciples enter Virabhadrasana III, “diving” forward.

As a result, the body weight shifts to the pads under the fingers of the right foot, and the balance in the pose is disrupted.

Therefore, do not tilt the body forward, instead straighten the right leg in the knee, mentally pushing the femur head back.

This aligns the position of the femur in the hip joint, strengthen the heel pressure on the floor and gives stability to the position. Hands, body and left leg should be relatively parallel to the floor.

Many pelves “falls” forward. To avoid this, point the left side of the pelvis to the floor until the hip joints on both sides align with each other and are parallel to the floor.

Activate the left leg and forcefully pull it to the back wall.

With the same force, stretch your arms forward.

Lift your head slightly and look forward, without squeezing the back of your neck.

Remain in this position for 30-60 seconds.

On the exhalation, lower the left heel to the floor.

Lower your palms to the floor on either side of the right foot.

With another exhalation, step forward with your left foot and place it next to the right one.

Hold in a slant for several cycles of breathing.

After this, follow the pose with the other leg.


  • The foot of the supporting leg is forward, tightly pressed to the floor, the fingers are stretched out.
  • The legs are straight. The front surface of the elongated leg is parallel to the floor.
  • The pelvis is turned to the floor (!).
  • Hands stretched parallel to the floor, palms “look” at each other.
  • The head is stretched out by the crown.


Establish a balance in the pose will be easier if you focus on three support points of the foot (two in the front, the third – in the heel) and press them with the floor.

It will be easier to hold the pose if you imagine that you are being pulled by the arms forward and behind the leg.


If the posture does not work out, one should not “imitate” its implementation, standing “on the cliff”, “how it goes.” It is more preferable to master the asana in parts, but to keep the limbs straightened, strained, full of attention.

Do not wring your neck.


If the loins get tired quickly, at first, master the pose, leaning your hands on the floor, then – leaning your hands on the knee. Next, try to stretch your arms forward, leaving the supporting leg slightly bent at the knee.

However, do not get carried away by simplifications for a long time – it is better to try “maximum”, relax and try again, then the effect will not be long in coming.


To strengthen work in a pose it is possible, intentionally stretching a body: hands in one party, a leg – in another.


Virabhadrasana III strengthens the muscles of the waist, tones the organs of the abdominal cavity, gives strength and a beautiful shape to the muscles of the legs.

This asana is recommended for runners, as it develops mobility. Strengthening the popliteal muscles, this asana restores the mobility of the knees after injuries and their ability to carry loads.


Injuries to the hamstring and even ligament ruptures.


Increased pressure, problems in the work of the heart.

The pose of the warrior, the most intense continuation.


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