Warrior 3 Pose Virabhadrasana 3

: 2 min

: 68 score

: 8 kcal

Standing Poses

Static

Favorable effect

Develops balance and coordination
Strengthens the back muscles
Activates the entire body
Strengthens the lower back
Promotes good posture
Improves mobility of the hip joints
Improves concentration
Strengthens the leg muscles
Promotes weight loss

Contraindications

None

Technique of execution

Lean forward. Lift your right leg, and extend it backwards. Keep your left leg straight. Extend your arms alongside your head. Try to make a single line, parallel to the floor, by aligning your back, arms, and right leg. Breathe evenly. Then bring your right leg back down to the floor. Bring your hands down to your sides. Return to mountain pose. Repeat on the other leg. Lean forward. Lift your left leg and extend it backwards. Extend your arms alongside your head. Try to make a single line, parallel to the floor, by aligning your back, arms, and left leg. Breathe evenly. Keep your right leg straight. Then bring your left leg back down to the floor. Bring your hands down to your sides. Return to mountain pose.

What to do if it does not work out, as in the video

To help stabilize your balance, place your hands on the thigh of your balancing leg. Try to lift the other leg to a height that allows you to feel stable in the posture.

Bend balancing leg slightly and lift the other leg to a height that allows you to feel stable in the posture.

If you feel stable with your base, but struggle with raising your arms, try joining your palms in front of your chest or stretching them alongside your torso.

Where can I meet

Lesson search

Challenges

Warrior 3 Pose occurs 77 times in 77 lessons

Theme	Title	Time
Strength	Power Body 45 min	45 min
Strength	Power Body 60 min	60 min
Strength	Power Body 90 min	90 min
Legs	Slender Legs 45 min	45 min
Legs	Slender Legs 60 min	60 min
Legs	Slender Legs 90 min	90 min
Joints	Healthy Joints 60 min	60 min
Joints	Healthy Joints 90 min	90 min
Glutes	Tight Butt 90 min	90 min
Waist	Slim Waist 90 min	90 min
Flexibility	The Splits 60 min	60 min
Flexibility	The Splits 90 min	90 min
Depression	Depression Avoider 90 min	90 min
Flexibility	Flexible Body 90 min	90 min
Sex	Feminine Power 60 min	60 min
Sex	Feminine Power 90 min	90 min
Kidneys	Healthy Kidneys 90 min	90 min
Sex	Healthy Prostate 90 min	90 min
Sports	Swimming Sequence 60 min	60 min
Sports	Snowboarding Sequence 60 min	60 min
Sports	Snowboarding Sequence 90 min	90 min
Sports	Tennis Sequence 90 min	90 min
Sports	Skiing Sequence 20 min	20 min
Sports	Skiing Sequence 25 min	25 min
Sports	Skiing Sequence 30 min	30 min
Sports	Skiing Sequence 45 min	45 min
Sports	Skiing Sequence 60 min	60 min
Sports	Skiing Sequence 90 min	90 min
Cardio	Cardio 90 min	90 min
Sleep	Healthy Sleep 45 min	45 min
Lungs	Lungs Lymphatic Drainage 90 min	90 min
Sex	Male Power 90 min	90 min
Weight Loss	Weight Loss I 90 min	90 min
Energy	Energy Wake Up 60 min	60 min
Energy	Energy Wake Up 90 min	90 min
Weight Loss	Weight Loss II 90 min	90 min
Flexibility	Stretching 90 min	90 min
Traveling	Postflight 90 min	90 min
Liver	Quit Drinking 90 min	90 min
Habits	Quit Smoking 45 min	45 min
Habits	Quit Smoking 60 min	60 min
Habits	Quit Smoking 90 min	90 min
Depression	Release from anxiety 60 min	60 min
Energy	Static Complex 90 min	90 min
Kidneys	Swelling removal 60 min	60 min
Kidneys	Swelling removal 90 min	90 min
Sex	Prolongation of pleasure 90 min	90 min
Advanced	Yoga for Advanced 10 min	10 min
Advanced	Yoga for Advanced 15 min	15 min
Advanced	Yoga for Advanced 20 min	20 min
Advanced	Yoga for Advanced 25 min	25 min
Advanced	Yoga for Advanced 30 min	30 min
Advanced	Yoga for Advanced 45 min	45 min
Advanced	Yoga for Advanced 60 min	60 min
Advanced	Yoga for Advanced 90 min	90 min
Weight Loss	Fit Body 15 min	15 min
Weight Loss	Fit Body 20 min	20 min
Weight Loss	Fit Body 25 min	25 min
Weight Loss	Fit Body 30 min	30 min
Weight Loss	Fit Body 45 min	45 min
Weight Loss	Fit Body 60 min	60 min
Weight Loss	Fit Body 90 min	90 min
Stress	Inner Harmony 25 min	25 min
Stress	Inner Harmony 45 min	45 min
Stress	Inner Harmony 60 min	60 min
Stress	Inner Harmony 90 min	90 min
Energy	Hormonal Balance 25 min	25 min
Energy	Hormonal Balance 45 min	45 min
Energy	Hormonal Balance 60 min	60 min
Energy	Hormonal Balance 90 min	90 min
Balance	Balance Development 25 min	25 min
Balance	Balance Development 60 min	60 min
Balance	Balance Development 90 min	90 min
Relax	Yin yoga 45 min	45 min
Relax	Yin yoga 60 min	60 min
Joints	Yoga for Feet and Ankles 65 min	65 min
Joints	Yoga for Feet and Ankles 90 min	90 min

Warrior 3 Pose occurs 100 times in 100 challenges

Theme	Title	Duration	Day
Weight Loss	Weight Loss in 28 Days 4 w. Day: 23	4 w.	23
Split	Front split in 35 Days 5 w. Day: 10, 32, 34	5 w.	10, 32, 34
Depression	Overcoming Depression in 28 Days 4 w. Day: 5, 9, 19, 20	4 w.	5, 9, 19, 20
Joints	Healthy Joints in 28 Days 4 w. Day: 28	4 w.	28
Energy	Energy Wake Up in 28 Days 4 w. Day: 3, 4, 9, 10, 14, 19, 27, 28	4 w.	3, 4, 9, 10, 14, 19, 27, 28
Balance	Improve Your Balance in 28 Days 4 w. Day: 5, 11, 14, 16, 17, 20, 21, 25	4 w.	5, 11, 14, 16, 17, 20, 21, 25
Self-Esteem	Self-Esteem Boost in 28 Days 4 w. Day: 23, 27, 28	4 w.	23, 27, 28
Waist	Slim Waist in 28 Days 4 w. Day: 10, 11	4 w.	10, 11
Meditation	Meditation for Beginners in 7 Days 1 w. Day: 6, 7	1 w.	6, 7
Arms	Strong Arms in 14 Days 2 w. Day: 10, 13	2 w.	10, 13
Waist	Slim Waist Challenge in 14 Days 2 w. Day: 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 14	2 w.	2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 14
Energy	Cheerful Morning in 14 Days 2 w. Day: 14	2 w.	14
Split	Front split in 14 Days 2 w. Day: 7, 8, 9, 10, 11, 12	2 w.	7, 8, 9, 10, 11, 12
Back	Royal Posture in 14 Days 2 w. Day: 14	2 w.	14
Self-Esteem	Self-Esteem Boost in 7 Days 1 w. Day: 7	1 w.	7
Split	Front split in 7 Days 1 w. Day: 7	1 w.	7
Energy	Cheerful Morning in 7 Days 1 w. Day: 6, 7	1 w.	6, 7
Legs	Slender Legs in 7 Days 1 w. Day: 6, 7	1 w.	6, 7
Glutes	Tight Butt in 7 Days 1 w. Day: 5	1 w.	5
Waist	Slim Waist Challenge in 7 Days 1 w. Day: 6, 7	1 w.	6, 7
Balance	Improve Your Balance in 7 Days 1 w. Day: 5, 6, 7	1 w.	5, 6, 7
Depression	Overcoming Depression in 7 Days 1 w. Day: 3, 4, 5, 6	1 w.	3, 4, 5, 6
Energy	Energy Wake Up in 14 Days 2 w. Day: 5, 11, 12, 14	2 w.	5, 11, 12, 14
Glutes	Tight Butt Challenge in 14 days 2 w. Day: 3, 4, 13, 14	2 w.	3, 4, 13, 14
Balance	Improve Your Balance in 14 Days 2 w. Day: 2, 4, 6, 8, 9, 10, 12, 13, 14	2 w.	2, 4, 6, 8, 9, 10, 12, 13, 14
Legs	Slender Legs in 14 Days 2 w. Day: 7, 8, 9, 13	2 w.	7, 8, 9, 13
Self-Esteem	Self-Esteem Boost in 7 Days 2 w. Day: 6, 7, 9, 10, 13, 14	2 w.	6, 7, 9, 10, 13, 14
Split	Front split in 21 Days 3 w. Day: 7, 14, 15, 16, 17, 18, 19	3 w.	7, 14, 15, 16, 17, 18, 19
Depression	Overcoming Depression in 21 Days 3 w. Day: 3, 4, 5, 6	3 w.	3, 4, 5, 6
Energy	Energy Wake Up in 7 Days 3 w. Day: 12, 18, 19, 21	3 w.	12, 18, 19, 21
Balance	Improve Your Balance in 21 Days 3 w. Day: 5, 6, 7, 9, 11, 13, 15, 16, 17, 19, 20, 21	3 w.	5, 6, 7, 9, 11, 13, 15, 16, 17, 19, 20, 21
Back	Royal Posture in 21 Days 3 w. Day: 21	3 w.	21
Energy	Cheerful Morning in 21 Days 3 w. Day: 6, 7, 21	3 w.	6, 7, 21
Meditation	Meditation for Beginners in 21 Days 3 w. Day: 6, 7	3 w.	6, 7
Waist	Slim Waist in 21 Days 3 w. Day: 6, 7, 9, 10, 11, 12, 13, 14, 15, 16, 17, 18, 21	3 w.	6, 7, 9, 10, 11, 12, 13, 14, 15, 16, 17, 18, 21
Glutes	Tight Butt in 21 Days 3 w. Day: 5, 10, 11, 20, 21	3 w.	5, 10, 11, 20, 21
Legs	Slender Legs in 21 Days 3 w. Day: 6, 7, 14, 15, 16, 20	3 w.	6, 7, 14, 15, 16, 20
Self-Esteem	Self-Esteem Boost in 21 Days 3 w. Day: 7, 13, 14, 16, 17, 20, 21	3 w.	7, 13, 14, 16, 17, 20, 21
Arms	Strong Arms in 21 Days 3 w. Day: 17, 20	3 w.	17, 20
Habits	Quit Smoking in 7 Days 1 w. Day: 2, 3, 4, 5, 7	1 w.	2, 3, 4, 5, 7
Habits	Quit Smoking in 14 Days 2 w. Day: 1, 2, 4, 12, 13	2 w.	1, 2, 4, 12, 13
Habits	Quit Smoking in 21 Days 3 w. Day: 1, 5, 9, 11, 12, 13, 15	3 w.	1, 5, 9, 11, 12, 13, 15
Habits	Quit Smoking in 28 Days 4 w. Day: 3, 4, 6, 8, 12, 13, 18, 22, 26	4 w.	3, 4, 6, 8, 12, 13, 18, 22, 26
Habits	Stop Drinking in 14 Days 2 w. Day: 9, 11, 14	2 w.	9, 11, 14
Habits	Stop Drinking in 28 Days 4 w. Day: 24	4 w.	24
Energy	Static complex in 7 days 1 w. Day: 4	1 w.	4
Energy	Static complex in 14 days 2 w. Day: 3, 5, 10	2 w.	3, 5, 10
Energy	Static complex in 21 days 3 w. Day: 14, 18	3 w.	14, 18
Energy	Static complex in 28 days 4 w. Day: 13, 16, 23	4 w.	13, 16, 23
Stress	Release from anxiety in 7 days 1 w. Day: 2, 3, 4	1 w.	2, 3, 4
Stress	Release from anxiety in 14 days 2 w. Day: 2, 5, 12, 13, 14	2 w.	2, 5, 12, 13, 14
Stress	Release from anxiety in 21 days 3 w. Day: 3, 8, 17, 20, 21	3 w.	3, 8, 17, 20, 21
Stress	Release from anxiety in 28 days 4 w. Day: 8, 11, 15, 17, 25	4 w.	8, 11, 15, 17, 25
Sex	The prolongation of sexual pleasure for 3 months 12 w. Day: 9, 19, 23, 30, 34, 37, 45, 50, 54, 57, 59, 61, 62, 68, 74, 78, 83	12 w.	9, 19, 23, 30, 34, 37, 45, 50, 54, 57, 59, 61, 62, 68, 74, 78, 83
Split	Front split in 28 Days 4 w. Day: 4, 8, 10, 17, 23, 26, 27	4 w.	4, 8, 10, 17, 23, 26, 27
Split	Side split in 28 days 4 w. Day: 12, 22	4 w.	12, 22
Split	Side split in 35 days 5 w. Day: 13, 15, 18, 22, 30	5 w.	13, 15, 18, 22, 30
Weight Loss	Edema Reduction in 14 Days 2 w. Day: 10, 12, 13	2 w.	10, 12, 13
Weight Loss	Edema Reduction in 21 Days 3 w. Day: 11, 15, 17	3 w.	11, 15, 17
Weight Loss	Edema Reduction in 28 Days 4 w. Day: 9, 16, 24	4 w.	9, 16, 24
Joints	Hip Opening in 14 Days 2 w. Day: 11	2 w.	11
Joints	Hip Opening in 21 Days 3 w. Day: 11, 15, 18	3 w.	11, 15, 18
Joints	Hip Opening in 28 Days 4 w. Day: 6, 10, 13, 18, 25	4 w.	6, 10, 13, 18, 25
Harmony	Inner Harmony in 7 Days 1 w. Day: 2, 4	1 w.	2, 4
Harmony	Inner Harmony in 14 Days 2 w. Day: 1, 2, 7, 10	2 w.	1, 2, 7, 10
Harmony	Inner Harmony in 21 Days 3 w. Day: 3, 5, 9, 12, 18, 20	3 w.	3, 5, 9, 12, 18, 20
Harmony	Inner Harmony in 28 Days 4 w. Day: 4, 11, 12, 17, 20, 22, 26	4 w.	4, 11, 12, 17, 20, 22, 26
Cardio	Healthy Heart in 7 Days 1 w. Day: 3, 4, 6, 7	1 w.	3, 4, 6, 7
Cardio	Healthy Heart in 14 Days 2 w. Day: 1, 6, 12	2 w.	1, 6, 12
Cardio	Healthy Heart in 21 Days 3 w. Day: 3, 5, 9, 12, 17	3 w.	3, 5, 9, 12, 17
Cardio	Healthy Heart in 28 Days 4 w. Day: 4, 10, 15, 22, 24	4 w.	4, 10, 15, 22, 24
Advanced	Yoga for Advanced in 7 days 1 w. Day: 1, 5, 7	1 w.	1, 5, 7
Advanced	Yoga for Advanced in 14 days 2 w. Day: 3, 9, 14	2 w.	3, 9, 14
Advanced	Yoga for Advanced in 21 days 3 w. Day: 1, 3, 5, 9, 13, 15, 19	3 w.	1, 3, 5, 9, 13, 15, 19
Advanced	Yoga for Advanced in 28 days 4 w. Day: 8, 9, 17, 18, 23, 27	4 w.	8, 9, 17, 18, 23, 27
Advanced	Yoga for Advanced in 35 days 5 w. Day: 6, 9, 12, 16, 24, 26, 29, 32, 34	5 w.	6, 9, 12, 16, 24, 26, 29, 32, 34
After Pregnancy	Recovery After Childbirth in 7 Days 1 w. Day: 3, 7	1 w.	3, 7
After Pregnancy	Recovery After Childbirth in 14 Days 2 w. Day: 3, 9, 13, 14	2 w.	3, 9, 13, 14
After Pregnancy	Recovery After Childbirth in 21 Days 3 w. Day: 5, 8, 15	3 w.	5, 8, 15
After Pregnancy	Recovery After Childbirth in 28 Days 4 w. Day: 3, 13, 15, 20, 23, 26	4 w.	3, 13, 15, 20, 23, 26
Neck	Healthy Neck in 14 Days 2 w. Day: 3, 7, 9, 13	2 w.	3, 7, 9, 13
Neck	Healthy Neck in 21 Days 3 w. Day: 2, 8, 10, 14	3 w.	2, 8, 10, 14
Neck	Healthy Neck in 28 Days 4 w. Day: 3, 6, 8, 11, 17, 24, 27	4 w.	3, 6, 8, 11, 17, 24, 27
Head	Relief from headache in 21 days 3 w. Day: 15, 19	3 w.	15, 19
Head	Relief from headache in 28 days 4 w. Day: 2, 3, 5, 19, 20, 27	4 w.	2, 3, 5, 19, 20, 27
Weight Loss	Slim Body in 7 Days 1 w. Day: 1, 3, 4, 6, 7	1 w.	1, 3, 4, 6, 7
Weight Loss	Slim Body in 14 Days 2 w. Day: 3, 9, 11, 14	2 w.	3, 9, 11, 14
Weight Loss	Slim Body in 21 Days 3 w. Day: 3, 13, 17	3 w.	3, 13, 17
Weight Loss	Slim Body in 28 Days 4 w. Day: 6, 10, 11, 15, 17, 27	4 w.	6, 10, 11, 15, 17, 27
Breasts	Beautiful Chest in 7 Days 1 w. Day: 4, 5, 6, 7	1 w.	4, 5, 6, 7
Breasts	Beautiful Chest in 14 Days 2 w. Day: 2, 13, 14	2 w.	2, 13, 14
Breasts	Beautiful Chest in 21 Days 3 w. Day: 1, 2, 5, 7, 10, 14, 15, 17, 21	3 w.	1, 2, 5, 7, 10, 14, 15, 17, 21
Breasts	Beautiful Chest in 28 Days 4 w. Day: 3, 5, 10, 16, 18, 22, 26, 27	4 w.	3, 5, 10, 16, 18, 22, 26, 27
Digestion	Healthy Digestion in 7 Days 1 w. Day: 7	1 w.	7
Digestion	Healthy Digestion in 14 Days 2 w. Day: 3, 8, 14	2 w.	3, 8, 14
Digestion	Healthy Digestion in 21 Days 3 w. Day: 3, 10, 17, 20	3 w.	3, 10, 17, 20
Digestion	Healthy Digestion in 28 Days 4 w. Day: 8, 16, 20	4 w.	8, 16, 20
Sex	The prolongation of sexual pleasure for 14 days 2 w. Day: 5, 9, 13, 14	2 w.	5, 9, 13, 14
Sex	The prolongation of sexual pleasure for 21 days 3 w. Day: 4, 15	3 w.	4, 15
Sex	The prolongation of sexual pleasure for 28 days 4 w. Day: 4, 11, 27	4 w.	4, 11, 27

Details of the exercise

Where can I meet

Lesson search

Challenges

Warrior 3 Pose occurs 77 times in 77 lessons

Theme	Title	Time
Strength	Power Body 45 min	45 min
Strength	Power Body 60 min	60 min
Strength	Power Body 90 min	90 min
Legs	Slender Legs 45 min	45 min
Legs	Slender Legs 60 min	60 min
Legs	Slender Legs 90 min	90 min
Joints	Healthy Joints 60 min	60 min
Joints	Healthy Joints 90 min	90 min
Glutes	Tight Butt 90 min	90 min
Waist	Slim Waist 90 min	90 min
Flexibility	The Splits 60 min	60 min
Flexibility	The Splits 90 min	90 min
Depression	Depression Avoider 90 min	90 min
Flexibility	Flexible Body 90 min	90 min
Sex	Feminine Power 60 min	60 min
Sex	Feminine Power 90 min	90 min
Kidneys	Healthy Kidneys 90 min	90 min
Sex	Healthy Prostate 90 min	90 min
Sports	Swimming Sequence 60 min	60 min
Sports	Snowboarding Sequence 60 min	60 min
Sports	Snowboarding Sequence 90 min	90 min
Sports	Tennis Sequence 90 min	90 min
Sports	Skiing Sequence 20 min	20 min
Sports	Skiing Sequence 25 min	25 min
Sports	Skiing Sequence 30 min	30 min
Sports	Skiing Sequence 45 min	45 min
Sports	Skiing Sequence 60 min	60 min
Sports	Skiing Sequence 90 min	90 min
Cardio	Cardio 90 min	90 min
Sleep	Healthy Sleep 45 min	45 min
Lungs	Lungs Lymphatic Drainage 90 min	90 min
Sex	Male Power 90 min	90 min
Weight Loss	Weight Loss I 90 min	90 min
Energy	Energy Wake Up 60 min	60 min
Energy	Energy Wake Up 90 min	90 min
Weight Loss	Weight Loss II 90 min	90 min
Flexibility	Stretching 90 min	90 min
Traveling	Postflight 90 min	90 min
Liver	Quit Drinking 90 min	90 min
Habits	Quit Smoking 45 min	45 min
Habits	Quit Smoking 60 min	60 min
Habits	Quit Smoking 90 min	90 min
Depression	Release from anxiety 60 min	60 min
Energy	Static Complex 90 min	90 min
Kidneys	Swelling removal 60 min	60 min
Kidneys	Swelling removal 90 min	90 min
Sex	Prolongation of pleasure 90 min	90 min
Advanced	Yoga for Advanced 10 min	10 min
Advanced	Yoga for Advanced 15 min	15 min
Advanced	Yoga for Advanced 20 min	20 min
Advanced	Yoga for Advanced 25 min	25 min
Advanced	Yoga for Advanced 30 min	30 min
Advanced	Yoga for Advanced 45 min	45 min
Advanced	Yoga for Advanced 60 min	60 min
Advanced	Yoga for Advanced 90 min	90 min
Weight Loss	Fit Body 15 min	15 min
Weight Loss	Fit Body 20 min	20 min
Weight Loss	Fit Body 25 min	25 min
Weight Loss	Fit Body 30 min	30 min
Weight Loss	Fit Body 45 min	45 min
Weight Loss	Fit Body 60 min	60 min
Weight Loss	Fit Body 90 min	90 min
Stress	Inner Harmony 25 min	25 min
Stress	Inner Harmony 45 min	45 min
Stress	Inner Harmony 60 min	60 min
Stress	Inner Harmony 90 min	90 min
Energy	Hormonal Balance 25 min	25 min
Energy	Hormonal Balance 45 min	45 min
Energy	Hormonal Balance 60 min	60 min
Energy	Hormonal Balance 90 min	90 min
Balance	Balance Development 25 min	25 min
Balance	Balance Development 60 min	60 min
Balance	Balance Development 90 min	90 min
Relax	Yin yoga 45 min	45 min
Relax	Yin yoga 60 min	60 min
Joints	Yoga for Feet and Ankles 65 min	65 min
Joints	Yoga for Feet and Ankles 90 min	90 min

Warrior 3 Pose occurs 100 times in 100 challenges

Theme	Title	Duration	Day
Weight Loss	Weight Loss in 28 Days 4 w. Day: 23	4 w.	23
Split	Front split in 35 Days 5 w. Day: 10, 32, 34	5 w.	10, 32, 34
Depression	Overcoming Depression in 28 Days 4 w. Day: 5, 9, 19, 20	4 w.	5, 9, 19, 20
Joints	Healthy Joints in 28 Days 4 w. Day: 28	4 w.	28
Energy	Energy Wake Up in 28 Days 4 w. Day: 3, 4, 9, 10, 14, 19, 27, 28	4 w.	3, 4, 9, 10, 14, 19, 27, 28
Balance	Improve Your Balance in 28 Days 4 w. Day: 5, 11, 14, 16, 17, 20, 21, 25	4 w.	5, 11, 14, 16, 17, 20, 21, 25
Self-Esteem	Self-Esteem Boost in 28 Days 4 w. Day: 23, 27, 28	4 w.	23, 27, 28
Waist	Slim Waist in 28 Days 4 w. Day: 10, 11	4 w.	10, 11
Meditation	Meditation for Beginners in 7 Days 1 w. Day: 6, 7	1 w.	6, 7
Arms	Strong Arms in 14 Days 2 w. Day: 10, 13	2 w.	10, 13
Waist	Slim Waist Challenge in 14 Days 2 w. Day: 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 14	2 w.	2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 14
Energy	Cheerful Morning in 14 Days 2 w. Day: 14	2 w.	14
Split	Front split in 14 Days 2 w. Day: 7, 8, 9, 10, 11, 12	2 w.	7, 8, 9, 10, 11, 12
Back	Royal Posture in 14 Days 2 w. Day: 14	2 w.	14
Self-Esteem	Self-Esteem Boost in 7 Days 1 w. Day: 7	1 w.	7
Split	Front split in 7 Days 1 w. Day: 7	1 w.	7
Energy	Cheerful Morning in 7 Days 1 w. Day: 6, 7	1 w.	6, 7
Legs	Slender Legs in 7 Days 1 w. Day: 6, 7	1 w.	6, 7
Glutes	Tight Butt in 7 Days 1 w. Day: 5	1 w.	5
Waist	Slim Waist Challenge in 7 Days 1 w. Day: 6, 7	1 w.	6, 7
Balance	Improve Your Balance in 7 Days 1 w. Day: 5, 6, 7	1 w.	5, 6, 7
Depression	Overcoming Depression in 7 Days 1 w. Day: 3, 4, 5, 6	1 w.	3, 4, 5, 6
Energy	Energy Wake Up in 14 Days 2 w. Day: 5, 11, 12, 14	2 w.	5, 11, 12, 14
Glutes	Tight Butt Challenge in 14 days 2 w. Day: 3, 4, 13, 14	2 w.	3, 4, 13, 14
Balance	Improve Your Balance in 14 Days 2 w. Day: 2, 4, 6, 8, 9, 10, 12, 13, 14	2 w.	2, 4, 6, 8, 9, 10, 12, 13, 14
Legs	Slender Legs in 14 Days 2 w. Day: 7, 8, 9, 13	2 w.	7, 8, 9, 13
Self-Esteem	Self-Esteem Boost in 7 Days 2 w. Day: 6, 7, 9, 10, 13, 14	2 w.	6, 7, 9, 10, 13, 14
Split	Front split in 21 Days 3 w. Day: 7, 14, 15, 16, 17, 18, 19	3 w.	7, 14, 15, 16, 17, 18, 19
Depression	Overcoming Depression in 21 Days 3 w. Day: 3, 4, 5, 6	3 w.	3, 4, 5, 6
Energy	Energy Wake Up in 7 Days 3 w. Day: 12, 18, 19, 21	3 w.	12, 18, 19, 21
Balance	Improve Your Balance in 21 Days 3 w. Day: 5, 6, 7, 9, 11, 13, 15, 16, 17, 19, 20, 21	3 w.	5, 6, 7, 9, 11, 13, 15, 16, 17, 19, 20, 21
Back	Royal Posture in 21 Days 3 w. Day: 21	3 w.	21
Energy	Cheerful Morning in 21 Days 3 w. Day: 6, 7, 21	3 w.	6, 7, 21
Meditation	Meditation for Beginners in 21 Days 3 w. Day: 6, 7	3 w.	6, 7
Waist	Slim Waist in 21 Days 3 w. Day: 6, 7, 9, 10, 11, 12, 13, 14, 15, 16, 17, 18, 21	3 w.	6, 7, 9, 10, 11, 12, 13, 14, 15, 16, 17, 18, 21
Glutes	Tight Butt in 21 Days 3 w. Day: 5, 10, 11, 20, 21	3 w.	5, 10, 11, 20, 21
Legs	Slender Legs in 21 Days 3 w. Day: 6, 7, 14, 15, 16, 20	3 w.	6, 7, 14, 15, 16, 20
Self-Esteem	Self-Esteem Boost in 21 Days 3 w. Day: 7, 13, 14, 16, 17, 20, 21	3 w.	7, 13, 14, 16, 17, 20, 21
Arms	Strong Arms in 21 Days 3 w. Day: 17, 20	3 w.	17, 20
Habits	Quit Smoking in 7 Days 1 w. Day: 2, 3, 4, 5, 7	1 w.	2, 3, 4, 5, 7
Habits	Quit Smoking in 14 Days 2 w. Day: 1, 2, 4, 12, 13	2 w.	1, 2, 4, 12, 13
Habits	Quit Smoking in 21 Days 3 w. Day: 1, 5, 9, 11, 12, 13, 15	3 w.	1, 5, 9, 11, 12, 13, 15
Habits	Quit Smoking in 28 Days 4 w. Day: 3, 4, 6, 8, 12, 13, 18, 22, 26	4 w.	3, 4, 6, 8, 12, 13, 18, 22, 26
Habits	Stop Drinking in 14 Days 2 w. Day: 9, 11, 14	2 w.	9, 11, 14
Habits	Stop Drinking in 28 Days 4 w. Day: 24	4 w.	24
Energy	Static complex in 7 days 1 w. Day: 4	1 w.	4
Energy	Static complex in 14 days 2 w. Day: 3, 5, 10	2 w.	3, 5, 10
Energy	Static complex in 21 days 3 w. Day: 14, 18	3 w.	14, 18
Energy	Static complex in 28 days 4 w. Day: 13, 16, 23	4 w.	13, 16, 23
Stress	Release from anxiety in 7 days 1 w. Day: 2, 3, 4	1 w.	2, 3, 4
Stress	Release from anxiety in 14 days 2 w. Day: 2, 5, 12, 13, 14	2 w.	2, 5, 12, 13, 14
Stress	Release from anxiety in 21 days 3 w. Day: 3, 8, 17, 20, 21	3 w.	3, 8, 17, 20, 21
Stress	Release from anxiety in 28 days 4 w. Day: 8, 11, 15, 17, 25	4 w.	8, 11, 15, 17, 25
Sex	The prolongation of sexual pleasure for 3 months 12 w. Day: 9, 19, 23, 30, 34, 37, 45, 50, 54, 57, 59, 61, 62, 68, 74, 78, 83	12 w.	9, 19, 23, 30, 34, 37, 45, 50, 54, 57, 59, 61, 62, 68, 74, 78, 83
Split	Front split in 28 Days 4 w. Day: 4, 8, 10, 17, 23, 26, 27	4 w.	4, 8, 10, 17, 23, 26, 27
Split	Side split in 28 days 4 w. Day: 12, 22	4 w.	12, 22
Split	Side split in 35 days 5 w. Day: 13, 15, 18, 22, 30	5 w.	13, 15, 18, 22, 30
Weight Loss	Edema Reduction in 14 Days 2 w. Day: 10, 12, 13	2 w.	10, 12, 13
Weight Loss	Edema Reduction in 21 Days 3 w. Day: 11, 15, 17	3 w.	11, 15, 17
Weight Loss	Edema Reduction in 28 Days 4 w. Day: 9, 16, 24	4 w.	9, 16, 24
Joints	Hip Opening in 14 Days 2 w. Day: 11	2 w.	11
Joints	Hip Opening in 21 Days 3 w. Day: 11, 15, 18	3 w.	11, 15, 18
Joints	Hip Opening in 28 Days 4 w. Day: 6, 10, 13, 18, 25	4 w.	6, 10, 13, 18, 25
Harmony	Inner Harmony in 7 Days 1 w. Day: 2, 4	1 w.	2, 4
Harmony	Inner Harmony in 14 Days 2 w. Day: 1, 2, 7, 10	2 w.	1, 2, 7, 10
Harmony	Inner Harmony in 21 Days 3 w. Day: 3, 5, 9, 12, 18, 20	3 w.	3, 5, 9, 12, 18, 20
Harmony	Inner Harmony in 28 Days 4 w. Day: 4, 11, 12, 17, 20, 22, 26	4 w.	4, 11, 12, 17, 20, 22, 26
Cardio	Healthy Heart in 7 Days 1 w. Day: 3, 4, 6, 7	1 w.	3, 4, 6, 7
Cardio	Healthy Heart in 14 Days 2 w. Day: 1, 6, 12	2 w.	1, 6, 12
Cardio	Healthy Heart in 21 Days 3 w. Day: 3, 5, 9, 12, 17	3 w.	3, 5, 9, 12, 17
Cardio	Healthy Heart in 28 Days 4 w. Day: 4, 10, 15, 22, 24	4 w.	4, 10, 15, 22, 24
Advanced	Yoga for Advanced in 7 days 1 w. Day: 1, 5, 7	1 w.	1, 5, 7
Advanced	Yoga for Advanced in 14 days 2 w. Day: 3, 9, 14	2 w.	3, 9, 14
Advanced	Yoga for Advanced in 21 days 3 w. Day: 1, 3, 5, 9, 13, 15, 19	3 w.	1, 3, 5, 9, 13, 15, 19
Advanced	Yoga for Advanced in 28 days 4 w. Day: 8, 9, 17, 18, 23, 27	4 w.	8, 9, 17, 18, 23, 27
Advanced	Yoga for Advanced in 35 days 5 w. Day: 6, 9, 12, 16, 24, 26, 29, 32, 34	5 w.	6, 9, 12, 16, 24, 26, 29, 32, 34
After Pregnancy	Recovery After Childbirth in 7 Days 1 w. Day: 3, 7	1 w.	3, 7
After Pregnancy	Recovery After Childbirth in 14 Days 2 w. Day: 3, 9, 13, 14	2 w.	3, 9, 13, 14
After Pregnancy	Recovery After Childbirth in 21 Days 3 w. Day: 5, 8, 15	3 w.	5, 8, 15
After Pregnancy	Recovery After Childbirth in 28 Days 4 w. Day: 3, 13, 15, 20, 23, 26	4 w.	3, 13, 15, 20, 23, 26
Neck	Healthy Neck in 14 Days 2 w. Day: 3, 7, 9, 13	2 w.	3, 7, 9, 13
Neck	Healthy Neck in 21 Days 3 w. Day: 2, 8, 10, 14	3 w.	2, 8, 10, 14
Neck	Healthy Neck in 28 Days 4 w. Day: 3, 6, 8, 11, 17, 24, 27	4 w.	3, 6, 8, 11, 17, 24, 27
Head	Relief from headache in 21 days 3 w. Day: 15, 19	3 w.	15, 19
Head	Relief from headache in 28 days 4 w. Day: 2, 3, 5, 19, 20, 27	4 w.	2, 3, 5, 19, 20, 27
Weight Loss	Slim Body in 7 Days 1 w. Day: 1, 3, 4, 6, 7	1 w.	1, 3, 4, 6, 7
Weight Loss	Slim Body in 14 Days 2 w. Day: 3, 9, 11, 14	2 w.	3, 9, 11, 14
Weight Loss	Slim Body in 21 Days 3 w. Day: 3, 13, 17	3 w.	3, 13, 17
Weight Loss	Slim Body in 28 Days 4 w. Day: 6, 10, 11, 15, 17, 27	4 w.	6, 10, 11, 15, 17, 27
Breasts	Beautiful Chest in 7 Days 1 w. Day: 4, 5, 6, 7	1 w.	4, 5, 6, 7
Breasts	Beautiful Chest in 14 Days 2 w. Day: 2, 13, 14	2 w.	2, 13, 14
Breasts	Beautiful Chest in 21 Days 3 w. Day: 1, 2, 5, 7, 10, 14, 15, 17, 21	3 w.	1, 2, 5, 7, 10, 14, 15, 17, 21
Breasts	Beautiful Chest in 28 Days 4 w. Day: 3, 5, 10, 16, 18, 22, 26, 27	4 w.	3, 5, 10, 16, 18, 22, 26, 27
Digestion	Healthy Digestion in 7 Days 1 w. Day: 7	1 w.	7
Digestion	Healthy Digestion in 14 Days 2 w. Day: 3, 8, 14	2 w.	3, 8, 14
Digestion	Healthy Digestion in 21 Days 3 w. Day: 3, 10, 17, 20	3 w.	3, 10, 17, 20
Digestion	Healthy Digestion in 28 Days 4 w. Day: 8, 16, 20	4 w.	8, 16, 20
Sex	The prolongation of sexual pleasure for 14 days 2 w. Day: 5, 9, 13, 14	2 w.	5, 9, 13, 14
Sex	The prolongation of sexual pleasure for 21 days 3 w. Day: 4, 15	3 w.	4, 15
Sex	The prolongation of sexual pleasure for 28 days 4 w. Day: 4, 11, 27	4 w.	4, 11, 27

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Warrior 3 Pose Virabhadrasana 3

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Warrior 3 Pose Virabhadrasana 3

don't give up!

Favorable effect

Contraindications

Technique of execution

What to do if it does not work out, as in the video

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Warrior 3 Pose: video with the correct technique of performing the asana

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