Warrior III Pose – Virabhadrasana III

Warrior 3 yoga pose

Benefits

Will strengthen your ankles and legs, shoulders and back. It tones your abs and will also improve your balance.

Tips, Observations, and Pointers

If you have trouble balancing, you can use the back of a chair to support yourself. Push on the chair very lightly to support your arms.

Modifications

Beginners can use a chair as well as pose at a a wall. Keep your lifted foot against the wall or rest your hands lightly against the wall.

To advance this pose, try arm variations. Try another arm variation. Bring the arms outstretched in front of you or bring your arms behind your back. Also, try entering Warrior III from Warrior I. In Warrior I, outstretch your arms upward. Exhale and lower your torso on top of your forward leg and move into Warrior III.

Contradictions and Cautions

If you have high blood pressure, take caution with this pose.

Variations and Similar Poses

Warrior I
Warrior II

Photos of Warrior III Pose

Warrior 3 yoga pose variation

The Mechanics of the Pose

  • Start in Warrior I. Bring your hands to your hips.
  • Bring your weight to your front foot and raise your left foot from the floor.
  • Bring your torso forward. Align it so it is parallel with the floor. Relax your neck.
  • Bring your back, raised leg in line with the rest of your body. Make sure your hips are pointed to the floor.
  • Flex your raised foot.
  • Bring your arms to your side.
  • Hold for 30 seconds to a minute. Release back to the lunge as you exhale.
  • Repeat on the other side.

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