Virabhadrasana III (veer-ah-bah-DRAHS-annaThree) is a challenging pose – it gives elasticity to the hip joints and back and leg muscles, and strengthens the back, while removing cramps in the legs, hips and back. It also aids in digestion and elimination, and helps melt excess fat off the body. This pose also helps improve coordination and balance.
This pose has an energizing and grounding effect. It requires focus and concentration.
Overall, it encourages poise, balance, strength and grace. This pose also represents centering yourself in the present: the arms are heading towards the front (future), the raised leg is stretching towards the back (past) and the standing leg is in the center reminding yogis of the present.
Those with knees injuries should do this pose with the support of a chair. Women who are pregnant or menstruating should avoid this pose as it develops too much heat in the body. Avoid overarching the lower back and neck in this pose. Those with neck injuries should look downwards.