Virabhadrasana III
Warrior III · వీరభద్రాసనం 3
Advanced Balancing asanas · సమతుల్య ఆసనాలు
⏱ Hold / repeat: 10–20 seconds each side · 👧 not for children · 👵 seniors: choose an easier version
Advanced practice: learn it with a qualified yoga teacher, not from a page.
How to do it
- From Tadasana shift the weight to the left leg.
- Hinge forward and lift the right leg back until the body and leg form a line.
- Arms forward, by the sides or hands on the hips.
- Hips stay level; breathe; return and switch.
🌬️ Breathing: Steady breathing.
✅ Benefits
- Strengthens the standing leg and back
- Builds balance
❌ Common mistakes
- Lifted hip opening up
- Holding the breath
⚠️ Avoid it, or take care, if
- High blood pressure
- Balance problems or ankle injury
🪑 Easier versions
- Hands on a chair back
- Lift the leg only a little
Stop at once with chest pain, faintness, severe breathlessness or sharp pain. Emergency: 108 / 112. Educational content, not medical advice.
More Balancing asanas
Vrikshasana Garudasana Natarajasana Ardha Chandrasana Bakasana (Kakasana) Vasisthasana
Yoga supports well-being; it does not diagnose or treat disease. If you have a health condition, are pregnant or have had surgery, ask your doctor first. Advanced poses (headstand, shoulder stand, plough, wheel, crow, lotus) need a qualified teacher.
