Virabhadrasana III
Manipura min - YogPlan

Solar Plexus Chakra (Manipura)


Standing Asanas

Virabhadrasana III

Warrior Pose III


Meaning: virabhadra = warrior of Lord Shiva named Virabhadra


Stand upright with a straight spine, relaxed shoulders, arms at your sides, feet together. Inhale, exhale, and relax.

Getting into position

Inhaling, raise the arms over your head and interlock the fingers, pointing the index fingers up. Step the right foot back and rest the toes onto the floor (leg straight). Exhaling, lift the right leg up, bending from the hips to lower the arms and torso down towards the floor. Keep leg, spine, and arms all in one line. Look at a fixed point on the floor for balance. Stretch backward through the right leg and stretch forward through the head and fingers, maintaining one straight line. Square your hips and shoulders, flatten your back, and lengthen your spine. Hold for a few moments to allow the body to adjust. Inhale. Exhaling, stretch and straighten farther. Hold with normal breathing for around 30 seconds.

Coming out of position

Slightly relax the body. Exhale. Inhaling, raise torso back to an upright position - keeping arms, spine, and leg all in one line - and place the toes back to the floor. Step both feet together, returning to starting position. Exhaling, lower your arms down. Inhale, exhale, and relax. Repeat on the other side.


  • Keep the hips and shoulders square, chest open, and shoulders and arms strong throughout the practice.
  • Keep torso in-line with the arms and legs.
  • Keep a distance between the shoulders and ears to avoid overstraining the shoulders.
  • While coming in/out of position, slightly bend the front knee for safety, then lock when in position. Come in and out over several breaths for stability – coming down while exhaling, coming up while inhaling.
  • Focus the eyes on a fixed point for balance.



If you have chronic/serious shoulder, back, abdomenal, or hip problems.

Be careful

If you have high blood pressure, neck or heart problems, or get dizzy easily. People with neck issues can look down (instead of forward) in this pose.



  • Stretches the hamstrings, calf muscles, and achille’s tendons (back of ankles).
  • Strengthens arms, shoulders, back, leg, and foot muscles.
  • Improves balance, concentration, posture, and flat feet.


Helps to reduce the symptoms of flat feet and sciatica.


If there is pain, weakness in the lower back or hips, or imbalance in this position, try with different arm positions:

1. Arms forward shoulder-distance apart with hands separated (palms facing each other or down)

2. Arms out to the sides facing at shoulder height (palms down)

3. Grab the elbows behind the lower back

4. Arms stretched backward above the hips (palms up). Remember to keep hips and shoulders square, and torso in-line with the arms and legs while practicing these modifications.


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