Warrior IIIवीरभद्रासन तृतीय
Vīrabhadrāsana III — an intermediate balance pose that works the hamstrings, glutes, spinal erectors.
20–45ఆగి ఉండే సెకన్లు · ఒక్కో వైపు
One line on the timetable. Warrior III is held 20–45 seconds each side, with the breath moving throughout — and it takes its place inside 2 of the practices posted on this site.
మూలం·YogaPath sequence data — stay times as taught·one breath ≈ 5 s at an even pace·జూలై 2026న సమీక్షించాం
How to do Warrior III
Read all of it before starting, and read the cautions further down before starting at all.
Start in a short lunge with the hands at the chest and the front knee bent.
Shift your weight forward onto the front foot until the back foot is light.
Lift the back leg and lower the torso together until both are roughly level with the floor.
Straighten the standing leg without locking it, and keep the lifted hip level with the standing hip.
Reach the arms back alongside the body, forward past the ears, or keep them at the chest — hold, then change sides.
Hold: ఒక్కో వైపు 20–45 సెకన్లు. శ్వాసను ఆపకుండా కొనసాగించండి — మీరు శ్వాసను బిగబట్టుతుంటే, ఈ రోజుకు ఈ ఆసనం మీకు మరీ ఎక్కువ.
Muscles worked
Where the effort and the lengthening land. Primary groups do most of the work; secondary groups assist or are stretched.
What Warrior III does
Described mechanically — what the movement does to muscle and joint. Not a list of conditions it treats, because a pose does not treat conditions.
- Loads the standing hamstring and glute in a long lever position.
- Trains the spinal erectors to hold a horizontal torso against gravity.
- Demands constant ankle correction on the standing foot.
Warrior III is one of 31 balance poses in this library and one of 60 poses rated intermediate. Poses held on a reduced base — one foot, two hands, or the forearms.
Who should skip Warrior III, or change it
- Hamstring strain on the standing side.
- Low blood pressure or dizziness with the head at hip height.
- Low back injury — keep the torso higher and the lifted leg lower.
- Second and third trimester pregnancy: not a practical shape.
General information only — not medical advice. Some asanas are unsuitable during pregnancy, injury or specific conditions. Learn from a qualified teacher and stop if anything hurts. If you are pregnant, recovering from surgery or managing any health condition, ask your doctor before starting a practice, and learn the pose itself from a qualified teacher who can see you move.
Common mistakes in Warrior III
What tends to go wrong, and the specific correction — not "engage your core".
MistakeLifted hip rolling open towards the ceiling.
FixTurn the lifted toes down to the floor and level the hips before lifting higher.
MistakeTorso dropping much lower than the lifted leg.
FixThink of the body as one straight line hinging at the standing hip.
How the energy figure on a yoga timetable is reached
- Nobody has measured a single asana in a metabolic cart, so no per-pose figure is published here — not by this site and not by anyone.
- The pose is matched to the nearest style of practice in the 2024 Adult Compendium of Physical Activities. Warrior III sits at code 02175, yoga, Power, 4 MET.
- That MET value is put through the standard ACSM relationship for a stated reference adult of 70 kg.
- ఫలితం అనేది దీని ఖర్చు ఆ రకమైన ఒక సాధన మీరు ఎంతసేపు సాధన చేస్తే అంతసేపటికి — ఈ ఒక్క భంగిమను పట్టి ఉంచడానికి అయ్యే ఖర్చు కాదు.
- దీన్ని మీకు తగ్గట్టు సర్దుకోండి: సంబంధం శరీర బరువుతో సరళరేఖీయంగా ఉంటుంది, కాబట్టి మీ సొంత బరువును కిలోగ్రాములలో గుణించి 70 తో భాగించండి.
kcal/min = MET × 3.5 × kg ÷ 200
= 4 × 3.5 × 70 ÷ 200
= 4.90 kcal per minute
అదే సాధన, గంట గంటకు
దీన్ని టైమ్టేబుల్ చదివినట్టు చదవండి: మీరు నిజంగా కూర్చునే సెషన్ నిడివిని ఎంచుకోండి, అదే ఆ సంఖ్య.
| సాధన చేసిన సమయం | 10 min | 20 min | 30 min | 45 min | 60 min |
|---|---|---|---|---|---|
| Calories | 49 | 98 | 147 | 221 | 294 |
మూలం·2024 Adult Compendium of Physical Activities·code 02175 · 4 MET · 70 kg రిఫరెన్స్ వయోజనుడు·జూలై 2026న సమీక్షించాం
యోగా కానివన్నీ సహా మొత్తం కార్యకలాపాల డేటాసెట్ ఇక్కడ ఉంది BurnLab.
Asked before class
How do you do Warrior III?
Start in a short lunge with the hands at the chest and the front knee bent. Shift your weight forward onto the front foot until the back foot is light. Lift the back leg and lower the torso together until both are roughly level with the floor. Straighten the standing leg without locking it, and keep the lifted hip level with the standing hip. Reach the arms back alongside the body, forward past the ears, or keep them at the chest — hold, then change sides. Hold for 20–45 seconds each side.
What does Warrior III work?
Primarily the hamstrings, glutes, spinal erectors, with the abdominals, calves, shoulders assisting or lengthening. In mechanical terms: loads the standing hamstring and glute in a long lever position.
Who should not do Warrior III?
Hamstring strain on the standing side. Low blood pressure or dizziness with the head at hip height. Low back injury — keep the torso higher and the lifted leg lower. Second and third trimester pregnancy: not a practical shape. This is general information, not medical advice — if any of these apply to you, ask your doctor and learn the pose with a qualified teacher rather than from a page.
Is Warrior III suitable for beginners?
Not as a first pose. Warrior III is rated intermediate here: it assumes a working base of strength and range, and a teacher who has watched you move. Build up through the balance poses marked beginner first.
How many calories does Warrior III burn?
The honest answer is that nobody has measured a single asana. The 2024 Adult Compendium of Physical Activities publishes MET values for styles of yoga, not for individual poses. Warrior III sits closest to Compendium code 02175, yoga, Power, at 4 MET — about 147 kcal for 30 minutes of that kind of practice for a 70 kg adult. Holding one pose for a minute is a rounding error either way.
Sequences that use Warrior III
గోడపై ఉన్న మిగతా బ్యాలెన్స్ భంగిమలు
మరిన్ని బ్యాలెన్స్ భంగిమలు — ముందు అదే స్థాయిలో ఉన్నవి, తర్వాత మిగతా కుటుంబం.
Asana names are traditional. Every step, benefit and caution on this page is written for YogaPath rather than reproduced from any book, studio or other library — see how this site is written మరియు what it is written from. General information only — not medical advice. Some asanas are unsuitable during pregnancy, injury or specific conditions. Learn from a qualified teacher and stop if anything hurts.
మూలం·Published asana references·asana names, alignment and cautions as taught·జూలై 2026న సమీక్షించాం
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