Warrior III with Prayer Hands

Vīrabhadrāsana III (Añjali Mudrā)

Read what the gnome says

Warrior Three with prayer hands! Hinge forward on one leg, lifting the other behind, palms together at the heart. Hips level, spine long, standing leg firm. Gaze down. Breathe, then switch. Steady warrior gnome.

Works on Hamstrings · Glutes · Spinal erectors

How to do it

1. Stand on one foot, soften the knee and hinge forward from the hips.
2. Press the palms together at the heart and lift the back leg level with the hips.
3. 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 round the back.

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.

Suggest a correction

Not medical advice. Ease off if anything feels sharp or wrong.

Similar poses Standing

• Bound Reverse WarriorIntermediate
• Chair Pose on TiptoesIntermediate
• Chair-Supported Warrior IIIIntermediate
• Dancer PoseIntermediate
• Dancer Pose with StrapIntermediate
• Dancing Shiva PoseIntermediate