Warrior III
Virabhadrasana III
Warrior III is a standing balance in which you hinge forward from the hip until your body and one lifted leg form a long line parallel to the floor. People practise it to build strength in the legs and back and to improve balance and focus.
- Hold
- 3-5 slow breaths on each side
- Breathing
- Breathe steadily through your nose and let each exhale help you to lengthen from the crown of your head to your back heel. If you wobble, simply keep breathing and look at a fixed point.
In Warrior III you stand on one leg while your torso and the other leg stretch out in opposite directions, so that your body looks a little like the letter T. The arms can reach forward, rest at your sides or come to your heart. It usually follows Warrior I in a standing sequence, and it is a lovely pose for practising steadiness and concentration.
The pose suits you if you feel stable in Tree Pose and Warrior I and would like to challenge your balance. Focus on a soft bend in the standing knee, a level pelvis and a long spine rather than on how high the back leg goes. Using a wall or two blocks is a good way to learn without worrying about falling.
In this guide
How to do it, step by step
- Stand in Mountain Pose, then step your left foot back into a short Warrior I with your hips facing forward.
- Bring your hands to your heart and gaze at a fixed point on the floor ahead of you.
- Shift your weight onto your right foot and begin to hinge forward from the hips, keeping your spine long.
- As your torso lowers, lift your left leg until it is in line with your body, with the foot flexed and the toes pointing down.
- Keep a soft bend in your right knee and press down through all four corners of the standing foot.
- Square your hips by turning the lifted thigh slightly inwards, so that your toes point towards the floor.
- Reach your arms forward, out to the sides or keep them at your heart, and hold for a few breaths.
- Slowly lower your leg and rise back to standing, then repeat on the other side.
Benefits
- May help to strengthen the legs, glutes and the muscles along the back.
- Can improve balance and the stability of the ankle.
- Works the core, which supports the spine as you hold the shape.
- Encourages focus and calm attention.
Common mistakes
- Locking the standing knee: keep a soft bend to protect the joint.
- Opening the hips to the side: turn the lifted thigh inwards so the pelvis stays level.
- Rounding the back: lengthen through the spine and lower the torso only as far as you can keep it long.
- Lifting the leg higher than the torso: aim for one straight line, not a high leg.
Make it easier
- Place your hands on a wall at hip height and walk your feet back until your torso is parallel to the floor.
- Rest your hands on two blocks or the back of a chair.
- Keep the lifted toes touching the floor behind you, in a half version, before taking the leg up.
Go further
- Reach your arms forward alongside your ears, in line with your body.
- Move into Half Moon or flow between Warrior III and Warrior I for strength and control.
Questions people ask
How can I balance better in Warrior III?
Choose a fixed point on the floor, keep a soft bend in the standing knee and press evenly through the whole foot. Hands at your heart or on a wall make it easier. Small wobbles are normal, they mean your muscles are working to keep you steady.
How high should my back leg go?
As high as your body stays in one long line. The aim is a level pelvis and a straight spine, not a high leg. If your torso lifts or your hips open, lower the leg a little.
Is Warrior III good for beginners?
It is an intermediate pose, but beginners can learn it safely with a wall or blocks. Practise Mountain Pose, Tree Pose and Warrior I first, so that the standing leg is strong and the hips feel open.
Be careful
Skip or modify the pose if you have a knee, ankle or hamstring injury, low blood pressure, dizziness or problems with balance, and use a wall for support. Take care in pregnancy and keep a wall or chair within reach. Stop if you feel sharp pain.
This guide is for general education and does not replace advice from a doctor. Practise gently, never into pain, and speak to a qualified professional if you have a health condition, are pregnant or take medication.
