Yoga · Intermediate
Warrior III
Virabhadrasana III
Also called Warrior 3
Warrior III is a standing balance where you hinge forward on one leg and reach the other leg straight back, so your body forms a T shape. It builds strength in the standing leg, glutes, and core. Keeping your hips level matters more than how high your back leg lifts.
How to do Warrior III
- 1Stand in mountain pose and shift your weight onto your right foot.
- 2Keep a micro bend in your right knee and place your hands on your hips.
- 3Hinge forward from your hips as you lift your left leg straight back.
- 4Lower your torso and lift your back leg together until they near a line parallel to the floor, or as far as you stay steady.
- 5Point your left toes down toward the mat so your hips stay level.
- 6Keep your hands on your hips, bring them to your chest, or reach your arms forward alongside your ears.
- 7Rest your gaze on the floor a little ahead of you and hold for three to five breaths.
- 8Lower your back foot to the mat with control, rise to standing, and switch sides.
Common mistakes and how to fix them
The hip of the lifted leg opens toward the ceiling.
Turn your back toes to point down at the mat and draw the lifted hip down until both hip points face the floor.
The standing knee locks.
Keep a micro bend in the standing knee and lift through the thigh muscles.
The back rounds as the torso lowers.
Lift your torso a little higher and lengthen from your tailbone to the crown of your head. Place your hands on blocks if needed.
The head lifts to look forward and strains the neck.
Rest your gaze on the floor a little ahead of your standing foot so the back of your neck stays long.
Modifications
- Rest your hands on blocks under your shoulders for support.
- Place your hands on a wall or the back of a chair at hip height.
- Lift your back leg only a little and keep your torso higher.
- Bend your standing knee a little more for stability.
Benefits
- Strengthens the standing leg, glutes, and back of the body.
- Builds balance and steady focus.
- Engages the core to keep the body level.
- Teaches a clear hip hinge on one leg.
Breath
Breathe steadily through the nose. If your breath turns short or held, lift your torso a little or bring your hands to a support.
Take care
Take care with ankle, knee, or lower back injuries, and use a wall or chair if your balance is unsteady. Build steadiness in tree pose and Warrior I first, and stop if you feel sharp pain.
Warrior III questions
How do I keep my hips level in Warrior III?
Point the toes of your lifted leg straight down at the mat and draw that hip slightly down. Resting your hands on your hips helps you feel whether they are even.
Why is Warrior III so hard to balance?
The pose asks for strength in the standing leg and core while your body tips forward. Use blocks or a wall at first, and hold for fewer breaths while you build strength.
Does my leg need to be parallel to the floor in Warrior III?
No. Lift the back leg only as high as you can while your hips stay level and your back stays long.
