Arm reaches longChest and hips stay squareLifted leg level, heel pressing backStanding knee softPress the standing foot downWarrior III
Vīrabhadrāsana III
Read what the gnome says
Warrior Three! From Warrior One, shift onto the front leg and lift the back leg until body and leg make a long line. Standing knee soft, not locked. Hips level, toes pointing down, arms forward or back. Wobble is allowed, falling over is optional. Eyes on the floor, and breathe.
Works on Gluteus maximus · Hamstrings · Spinal erectors
How to do it
- Stand on one foot, soften that knee and hinge forward from the hips.
- Lift the back leg until it is level with the hips, heel pressing back.
- Reach through the crown and the lifted heel in one long line, hold and breathe, then switch sides.
Common mistakes
- Don’t lock the standing knee.
- Don’t let the lifted hip open toward the ceiling.
- Don’t round the back: keep the spine long.
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.
In ready-made sequences
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
Practised by real people
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