1. Begin by standing with feet 3-4 feet apart with knees unbent. Bend forwards at the hips so your head and hands are pointing directly downwards with your hands flat on the floor (if you are able). From this position, exhale and move your left, foot back a step so you are in a lunge position.
Virabhadrasana Iii Photo Gallery
Click on Photos for Next Virabhadrasana Iii Gallery Images
Align your torso along your right thigh, and bring your hands to your right knee.
2. Stretch your arms forwards, keeping them parallel to the floor with your palms facing. Exhale and push back into the floor with your right heel. Minding your balance, straighten your right leg whilst lifting the left, leg (back leg) off the ground.
3. Stabilize the position by pushing back with your raised leg whilst straightening the front knee. Keep your heel grounded into the floor. Raise the head and bring the gaze forwards, whilst continuing to extend the raised leg.
4. Remain in this position for at least 30 seconds, increasing the duration as your ability increases. Release on an exhale and return to the original lunge position, then return to the front-bend. Then repeat these instructions on the other side.
This position stretches and strengthens the legs, ankles, shoulders and back, as well as stretching and toning the abdomen. It also improves balance and posture and can help to relieve backache.