Warrior Three Pose

Virabhadrasana 3

Warrior Three Pose

What is Warrior Three Pose?

Warrior three pose, or virabhadrasana 3 in Sanskrit, is one of the three strengthening warrior poses. Also called flying warrior pose, the practitioner balances on one leg with the other stretched back, arms stretched to the front. The pose develops balance and focus while toning the legs, core and arms.


  • Begin in warrior one pose with the left foot on the floor.
  • Lean the torso forward and step the back foot about a foot.
  • Exhale and bend forward, lifting the back foot from the floor.
  • Stretch the arms to the front. Balance with the lifted leg, torso and arms in one line.
  • Breathe while holding the pose.
  • Change sides.


  • Avoid this pose if you have high blood pressure, heart problems, or back, leg or hip injuries.

Benefits of Warrior Three Pose

  • Improved stability
  • Improved focus and concentration
  • Improved flexibility in the hamstrings, hips and shoulders
  • Increased strength in the core muscles, legs, back, shoulders and arms
  • Opening of the chest and lungs
  • Stimulation of the abdominal organs
  • Reduced anxiety due to the calming of the nervous system

Warrior Three Pose Details

Sanskrit Name
Virabhadrasana 3
VEER-ah-bhah-DRAH-sah-nah 3
Pose Level
Nasagre (Tip of the nose)
Pose Type
Balancing, Chest Openers, Core, Hip Openers, Standing Poses, Strength
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