How To Do a Warrior 3 Pose

Virabhadrasana is also known as the Warrior 3 pose. It was named after a warrior Virbhadra, which is believed to be an incarnation of one of the Gods in the Hindu religion. There are other names for this pose, i.e., Flying Dragon Pose in Yin Yang yoga, Superman pose, or airplane pose. Warrior 3 pose creates strength and stability throughout muscles of arms, legs, and core.

It is pretty challenging, which is why yogis rarely practice it. Warrior 3 pose is a dynamic combination of balance on one leg and engaging the core at the same time. 

This aims to improve coordination and strengthens the entire backside of the body. In addition to that, flexibility and balance gained through practicing this pose helps to maintain good posture. Those who struggle with balance issues can respond to balance challenges in their daily routine.

The Idea of The Warrior Pose

This strong and challenging pose works on arms, legs, and the abdomen. A nice stretch is performed at the chest, hamstrings, and shoulders. As it is an intermediate-level pose, you cannot directly start doing it if you are new to yoga. 

You can also develop mental focus and concentration by regularly doing the warrior 3 pose.  

It’s a perfect pose for those wanting to jump head first into yoga. It’s not the easiest out there, but is certainly easy enough for newbies just coming into the world of yoga. Plus, it offers plenty of health benefits.

Steps: How To Perform A Warrior 3 Pose

Step 1:

Get yourself dressed in a comfortable dress. Spread the yoga mat on the ground and keep a water bottle beside the mat to keep yourself hydrated. Now, stand on the mat in a mountain pose. Exhale through your mouth and bend forward to go into uttanasana. From there, work your way to get in a high lunge position. Take a step back with your left foot only. Your right knee should be at the right angle. Now further bend forward to lay the midline of your torso on the right thigh.

Step 2:

Bring the right hand and place it to the outer side of the knee and the left hand to the inner side of the knee. Now press your knee with your hands, exhale and move your torso slightly to the right side. From this position, move your hands in a prayer position. After that, stretch the arms forward, the palms facing each other. Your arms must be parallel to the floor. Then, straighten out your front leg and back leg at the same time.

Step 3:

Do not lock your standing leg at the knee joint. Make it strong, stable, and straight. Do not make your torso swing in any direction when you straighten the front knee. The arms raised leg and torso; all three should be positioned parallel to the floor. Avoid tilting of your pelvis. Now release the hip of the raised leg toward the floor. Now make sure both hips are also parallel to the floor. Then extend the back leg towards the wall behind you. Look forward but do not compress your neck.

Step 4:

Maintain this position for 30 seconds at the start. Exhale and bend the front knee and lower the back leg down. Come to a high lunge position. Place your hands down to the floor, exhale and bring your left foot forward to meet the right foot. Now move your torso backward and stand straight. You can repeat these steps and hold for more than 30 seconds. Keep training your body to master this challenging yet impressive pose.

Frequently Asked Questions

How Can I Modify This Pose?

If you are a beginner and balancing is too challenging for you, give extra support to your arms. You can place two blocks underneath the hands that are positioned in front of the shoulders. If you feel that your hip muscles are tight, you can use a chair to help. If you feel pain on only your side upon putting the weight there, stop immediately and seek help.

When To Avoid Performing Child Pose?

Focus on having a firm foundation of your feet. Spread out the toes and engage the arches of the feet. But it is essential to keep the feet relaxed rather than gripping the mat. Also, pay attention to the foot of the raised leg. Imagine you are pressing the gas pedal in your car through it. Consider something is coming out of it, you can keep the foot flexed during the process.

Is the Child pose Beneficial For a Herniated Disc?

Like any other balance-related exercises, mental involvement is an essential element in Warrior 3 pose. You can train your mind by gazing at a particular object in front of you. Do not be so hard on yourself; keep it light and make your practice fun. Moreover, do not forget to work on your breathing. As stated above, you would either be inhaling or exhaling throughout the session. So, try to synchronize it with every movement of the body.


Warrior 3 pose is challenging to learn at the start, but once you learn the steps by heart and practice them regularly, you will perform it without much effort. It integrates all the body’s muscles from upper body muscles to core muscle to lower body muscles. This also enhances the ability to focus and concentrate while staying calm. As it comes with several challenges, those who could conquer them gain self-confidence for more challenging poses. Grab your yoga mat and start it today.