Gaze down, neck longHands on the chair backLifted leg level, heel pressing backStanding knee softChair-Supported Warrior III
Vīrabhadrāsana III (chair)
Read what the gnome says
Chair-Supported Warrior Three! Place the hands on a chair, hinge forward, and lift one leg behind, hips level. Spine long, standing leg soft. Breathe, then switch. A supported, steady little warrior gnome.
Works on Hamstrings · Glutes · Spinal extensors
How to do it
- Stand facing a chair and place both hands on the back of it.
- Step back, hinge forward and lift one leg level with the hips.
- Reach through the lifted heel and the crown, hold and breathe; switch sides.
Common mistakes
- Don’t lock the standing knee.
- Don’t let the lifted hip open.
- Don’t hold the breath.
Benefits
- Builds strength and steadiness in the legs.
- Improves posture and balance.
- Wakes up the whole body: good early in a practice.
Take care: Go easy or skip if you have knee, ankle or hip pain, or feel dizzy. Keep a wall or chair within reach for balance.
Not medical advice. Ease off if anything feels sharp or wrong.
Similar poses Standing
Bound Reverse WarriorIntermediate
Chair Pose on TiptoesIntermediate
Dancer PoseIntermediate
Dancer Pose with StrapIntermediate
Dancing Shiva PoseIntermediate
Eagle PoseIntermediate
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