Practice Virbhadra Asana -3 (Warrior Pose 3) for Stronger Leg, Ankles and Toned Abdomen

This is third post in the series of the previous two posts on Virbhadra Asana. This is more advanced and strenuous asana amongst the three, but is great pose to build strong ankles, hamstring and toning our abdomen. There are three stages in this pose and each of them build strength in different regions of the body. But, the major area which is affected is the the lower region and the back.

In this pose another aspect which is developed in the body is the balance and concentration. Multiple muscles must coordinate so that body can be balanced on one leg starting ankles to the hamstring on the upper leg. Each muscle must also have proper strength to balance the body on the single leg. This develops the coordination between the muscle groups. Practicing Virbhadra Asana develops strength on each of these muscles in proper proportion which gives the legs a toned look.

In the final position the body leans forward, which requires strength of the hamstring and the calf is also stretched. The lower abdomen also gets toned as the abdomen muscles are used in the balancing act which also reduces the fat in them.


How to Practice Virbhadra Asana -3?

1. Stand with feet around 4 feet apart and with inhalation raise the arms and join the hands on top of the head. Try to make sure that the arms are touching the ears. This is the base position of the asana.


2. Come to Final position of Virbhadra Asana 1. Please see the steps here. This is stage 1 of the pose.


3. With exhalation bend one knee and lean forward making sure that upper body is touching the leg on the top.


4. Stabilize your body in this position for few seconds. This is stage 2 of the pose.


5. With inhalation straighten the right leg and lift the left leg so that it is parallel to the ground. Also the arms should be stretched and parallel to the ground. In this pose the body is balanced on one leg and arms and legs should look like pulling each other.


6. The leg on which the body is standing should be bent from the knees.


7. Stay in this pose for 20 breaths and then bring the leg down and body should be back to stage 2. Then with inhalation come back to stage 1 and finally to base position.


8. Follow the same steps for the other side.


9. Repeat the entire set 2 times

Benefits of Virbhadra Asana -3

1. Entire leg including hamstring is stretched. Ankles, calf and various muscles in the leg are used and they become stronger and toned.


2. Groin area is stretched, and buttock muscles are also used.


3. Abdomen is toned and it improves the digestion and relieves constipation.


4. Chest and arms are also toned and shaped.


5. Body balance and mental balance improves

Related Posts
Improve your Upper Back and Shoulder Strength with Virbhadra Asana 1 (Warrior Pose - 1)
Strengthen your back and leg strength with Virbhadra Asana 2 (Warrior Pose)

Practice Virbhadra Asana -3 (Warrior Pose 3) for Stronger Leg, Ankles and Toned Abdomen