Subsequent to our article on Virabhadrasana II, we are presenting here the third variation in that asana, namely Virabhadrasana III.
You can start Virabhadrasana III either from Tadasana or Adho Mukha Svanasana using certain vinyasas. The procedure of Virabhadrasana III is similar to Virabhadrasana I and Virabhadrasana II, but the position of the hands differ. The steps of performing Virabhadrasana III when you start from Tadasana are as below:
- Stretch your arms straight up above your head with hands pressed to the ears and palms facing forward.
- Keeping the right leg on the ground, slowly inhale and bend forward until your stretched hands, body and left leg are parallel to the ground.
- Your hand head, your chest, your left knee and your left foot should remain aligned in a straight line.
- Hold this asana for one to four breaths.
- Return to the first step exhaling
- Repeat the same procedure with inhaling with the left leg on the ground and the right leg stretched along with hands and body parallel to the ground.
- On completion of Virabhadrasana III on the left leg, exhale and return back to Tadasana position.
You can deepen this asana by moving your arms to the sides or by pointing your arms back, with palms facing upward. You can use Mula Bandha and Uddiyana Bandha in Virabhadrasana III also in the same manner which you do for Virabhadrasana I and Virabhadrasana II.
Benefits of Virabhadrasana III
- Virabhadrasana III tones up the leg muscles.
- Virabhadrasana III improves posture.
- Virabhadrasana III contracts the organs in the abdomen, making them internally strong.
- Virabhadrasana III enhances agility.
All the contraindication and obstacles mentioned in Virabhadrasana I and Virabhadrasana II are equally applicable to Virabhadrasana III also. You should learn these asanas only from a trained and expert yoga master since improper approach can easily result in sprains or damages to other organs.