With Props (1)
Virabhadrasana III Variation Arms Airplane
वीराभद्रासन III विविध हाथ हवाई जहाज
Virabhadrasana III, or Warrior III Pose, is a challenging balancing pose that strengthens the legs, core, and back. This variation with arms extended to the sides like an airplane emphasizes shoulder opening and enhances balance, requiring significant core engagement and focus.
Anatomy Involved
Benefits
- Strengthens the legs, ankles, and back
- Improves balance and coordination
- Tones the abdominal muscles
- Increases focus and concentration
- Builds stamina and endurance
- Full anatomical benefits — muscles, joints, organs →
Avoid If
- High blood pressure
- Low blood pressure
- Back injury
- Pregnancy (avoid or modify)
Common Mistakes to Avoid
Teaching Cues
For yoga teachers — verbal cues to guide students
6 cues
Teaching Cues
For yoga teachers — verbal cues to guide students
- 1Ground firmly through all four corners of both feet
- 2Engage the quadriceps by lifting the kneecaps
- 3Lengthen the spine from the tailbone to the crown of the head
- 4Draw the shoulder blades down and back
- 5Maintain steady, even breathing throughout
- 6Fix the gaze on a steady point (drishti) for balance
Pose Details
Helps With
Pose Type
Body Focus
Focus Areas
Yoga Styles
When to Practice
Position
Modify If You Have
pregnancy
Keep front knee bent, use wall or chair for balance, avoid going parallel to floor.
back pain
Keep a slight bend in the standing knee, use a wall for support, don't extend as far.
Target Areas
Practice Flow
About this Pose
Virabhadrasana III, or Warrior III Pose, is a challenging balancing pose that strengthens the legs, core, and back. This variation with arms extended to the sides like an airplane emphasizes shoulder opening and enhances balance, requiring significant core engagement and focus.
How to Practice
1. Begin in Tadasana, Mountain Pose.
2. Inhale and raise your arms overhead.
3. Exhale and lift your right leg straight back, simultaneously folding your torso forward.
4. Maintain a straight line from your head to your right heel, parallel to the floor.
5. Extend your arms out to the sides, parallel to the floor, palms facing down (airplane arms).
5 more steps remaining
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Frequently Asked Questions
Common questions about Virabhadrasana III Variation Arms Airplane
What is Virabhadrasana III Variation Arms Airplane?
Virabhadrasana III, or Warrior III Pose, is a challenging balancing pose that strengthens the legs, core, and back. This variation with arms extended to the sides like an airplane emphasizes shoulder opening and enhances balance, requiring significant core engagement and focus.
What are the benefits of Virabhadrasana III Variation Arms Airplane?
Strengthens the legs, ankles, and back. Improves balance and coordination. Tones the abdominal muscles. Increases focus and concentration. Builds stamina and endurance.
Who should avoid Virabhadrasana III Variation Arms Airplane?
Avoid this pose if you have: High blood pressure, Low blood pressure, Back injury, Pregnancy (avoid or modify).
How many steps are in Virabhadrasana III Variation Arms Airplane?
Virabhadrasana III Variation Arms Airplane is practiced in 10 steps. Begin in Tadasana, Mountain Pose.
Is Virabhadrasana III Variation Arms Airplane suitable for beginners?
Virabhadrasana III Variation Arms Airplane is an intermediate-level pose. Beginners should practice with props or under guidance.
What conditions does Virabhadrasana III Variation Arms Airplane help with?
Virabhadrasana III Variation Arms Airplane is therapeutic for: strength, posture correction, flexibility, weight loss.
What poses should I do before Virabhadrasana III Variation Arms Airplane?
Prepare with: Warrior III, Tadasana, Adho Mukha Svanasana, Standing Forward Bend. These warm up the relevant muscles and joints.
Build Your Own Sequence
Combine Virabhadrasana III Variation Arms Airplane with other poses