Warrior III

Warrior III Pose , also known as Virabhadrasana III, is a powerful standing balance pose that strengthens the legs, core and back. This challenging pose improves balance, endurance and mental focus, while promoting flexibility in the body. Warrior III requires good control of the body and provides a powerful stretch for the entire back.

Correct Execution and Technique

Follow these steps to perform Warrior III correctly:

  1. Starting Position: Begin in Warrior I, with your right foot in front and your left foot placed behind you at a 45-degree angle. Stretch your arms above your head.
  2. Transfer your weight: Shift your weight forward onto your right foot and begin to lift your left leg behind you, bringing your upper body parallel to the floor. Stretch your arms forward in front of your head or place your hands in prayer position in front of your chest.
  3. Keep your balance: Activate your core and stretch your legs strongly. Keep your hips parallel to the floor to prevent rotation in your body.
  4. Breathe and hold: Hold the position for 5-10 deep breaths. Focus on a point in front of you to maintain balance.
  5. Switch sides: Gently lower the lifted leg, return to standing, and repeat on the other side.

Common Errors

  • Uneven hip placement: Avoid rotating the hips. Keep them parallel to the floor for optimal balance and strength.
  • Arched back: Make sure to keep your back straight by activating your core and lengthening your spine.
  • Bent knees: Keep standing legs straight, but avoid locking the knee to avoid unnecessary stress on the joints.

Modifications and Variants

Here are some ways to customize Warrior III :

  • Support from a wall or chair: Use a wall or chair as support if balance is difficult. This makes it easier to practice without losing control.
  • Bent arms: If it is challenging to keep your arms straight, you can place them in prayer position in front of your chest for extra stability.
  • Advanced Variation: Try stretching your arms backwards instead of forwards, or experiment with different arm positions for an extra challenge.

Repetitions and Sets

Hold Warrior III Pose for 5-10 breaths on each side. Do 2-3 rounds to improve balance, strength and endurance in the core and legs.

Breathing techniques

Breathe in deeply to create stability and length in the body. When exhaling, focus on maintaining balance and calmness in the position. Conscious breathing will also help you stay focused.

Visual Instructions and Angles

Watch this video for an in-depth tutorial on how to perform Warrior III with proper technique and balance adjustments.

Another video that focuses on the technique of Warrior III , with clear instructions for both beginners and experienced yoga practitioners.

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