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Yoga Lily
Yoga Lily is at Yoga Lily.1 day ago
You clean the house every spring--what about your thoughts? Organize and de-clutter your mind and spring clean your thoughts.
Nice article for when things just get too much...
Yoga Lily
Yoga Lily2 days ago
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09:30 - Morning Flow Yoga (75mins) small group
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Yoga Lily6 days ago
โค๏ธ #YOGA : HAPPY MOTHERS DAY โค๏ธ
and to the dads on their own who have to be mum too! โ€“ a helping hand is always appreciated ๐Ÿ™๐Ÿ˜Š

Warrior Pose 3, Virabhadrasana III

By Yoga Lily 1 month ago
Home  /  Balance  /  Warrior Pose 3, Virabhadrasana III

How to do Warrior Pose 3, Virabhadrasana III

Virabhadrasana III โ€“ Warrior Pose 3 strengthens the legs and abdominal muscles. Just like all balance postures it also helps to focus the mind. A fixed gaze will make you more stable. Create a mental line of energy that runs along the back side of the body. Use this to lengthen the heel of the raised leg to the fingertips.

1. From the lunge position of warrior pose 1, with arms extended and gaze upward, extend through the fingers and stretch this spine upward. As you exhale, fold that torso forward across the top of the right thigh so the back and arms are now parallel with the floor. Keep your chin tucked in and the back of the neck long.

Warrior Pose 1

Warrior Pose 1 โ€“ Lunge Position

2. As you inhale, gradually lift the left foot off the floor until the leg is fully extended behind you. Rotate the outer edge of the left thigh downward, so both hips remain level with the floor and the sacrum fairly flat.

3. Straighten the right leg, pressing strongly into the big toe and spreading the sole of the foot wide across the floor. Stay here for five breaths, extending the energy of the spine forward through the fingertips and backward through the raised leg at the same time. Feel the strength and balanced beauty of this powerful pose.

Virabhadrasana III, Warrior Pose 3

4. To release exhale as you lower the raised leg to the floor. Inhale as your arms and chest lift up into Warrior Pose 1. Straighten the right leg and lower the arms as you exhale, stepping the left foot to stand in Mountain Pose. Repeat on the other side.


Gaze: beyond the hands

Build-up poses:

Counter Poses:

  • Deep Forward Fold
  • Mountain Pose


  • Do not do the leg lift, but keep the big toe of the back foot on the floor.
  • Keep your arms extended backward, hands near hips.
  • Use a wall to balance against.

Effect: Focusing


Warrior Pose 3, Virabhadrasana III Counter Poses

In yoga we use a counter pose in a sequence; For example, a twist follows a backbend to โ€œneutraliseโ€ the spine, or a forward bend follows a backbend to help lengthen the spine and calm the nervous system.


Deep Fold Forward, Uttanasana

Deep Fold Forward Pose, Uttanasana



Mountain Pose, Tadasana


  Balance, Strength
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 Yoga Lily

  (96 articles)

Lily is an experienced certified yoga teacher, she teaches the traditional, relaxing and invigorating Yoga as practiced in Asia for thousands of years; it is a little more holistic in nature, meaning, it covers not just the physical aspects of yogic practice (like asanas or poses, mudras or locks), but also the breathing, meditation, mindfulness and restorative techniques sometimes lacking in the modern practice. Yoga is part of who she is, from practicing yoga in the parks of China as a child, to graduating from YogiYoga(China) Institute in 2007, Lily has loved helping and inspiring people ever since. You can help balance your mind and body to give a sense of wholeness and great happiness.