Virabhadrasana III

Warrior III

Warrior III is a forward-leaning single-leg balance with the rear leg extending behind.

Type: Balance & Core
Focus: Balance
Intermediate ยท 5/10

Practise away from the screen with the Yoga Cards deck.

Explore the deck

How to do this pose

  1. Stand facing a chair with hands on its back.
  2. Shift into one leg, hinge at the hips and extend the other leg behind at a comfortable height.
  3. Keep the pelvis approximately level; lower the rear foot and stand before switching sides.

Before you begin

Avoid unsupported practice with dizziness or instability; stop for hamstring or back pain.

What you should feel

Effort in the standing hip and back of the lifted leg.

Benefits

Builds balance and endurance through the hips and trunk.

Common mistakes

Opening the pelvis to lift the leg higher or locking the standing knee.

Modifications

Keep hands on the chair and the lifted leg low.

Prep Poses

Mountain Pose; Crescent Lunge

Follow-Up Poses

Mountain Pose

Related Content

Keep hands on the chair and the lifted leg low.