Virabhadrasana 3 variation

How to practise:

  • Stand upright with feet together and hands by your side; calm your mind and body.
  • Plant feet firmly on ground with body weight equally on both legs and straightened back.
  • Step the right foot a foot length forward and shift all of your weight onto this leg.
  • Inhale and raise your arms above your head and join in Namaste pose, keeping the arms in line with your ears
  • Exhale, lift the left leg up hinging at the hips to lower the arms and torso parallel to the floor.
  • In the final pose, the entire body (except right leg) is parallel to the floor. The right leg is kept perpendicular to the floor. Also ensure the knees are straight and the hips are squared.
  • Focus gaze downwards and breathe rhythmically and stay in the pose for 20 – 30 seconds
  • Relax and repeat the pose with the other leg to complete one cycle
  • Repeat the cycle 3-4 times


  • Stretches inner thighs, groin, chest, lungs and shoulders
  • Corrects pain and soreness around sacrum
  • Improves posture and balance
  • Therapeutic for sciatica, flat feet, osteoporosis and carpel tunnel syndrome
  • Opens hip joints
  • Helps to mobilize the hamstring muscles
  • Strengthens thighs, calf muscles, ankles and hips
  • Stimulates abdominal organs
  • Tones and strengthens the chest muscles
  • Results in toning of the abdomen
  • Builds in confidence
  • Instills concentration
  • Helps to stretch the entire back.
  • Stretches the spine and helps to make it flexible
  • Recommended for athletes as it increases speed and stamina
  • Gives flexibility to the entire body
  • Improves blood circulation throughout the body

Caution: Practitioners with high blood pressure should not perform this asana.