Warrior III

Category: Standing Level: Intermediate Sanskrit: Virabhadrasana III

Step-by-Step Guide

Begin in Warrior I on right side

Shift weight to right foot, leaning forward

Lift left leg behind you until torso and leg are parallel to floor

Flex left foot, extend through heel

Arms extended forward or alongside body

Hold 5 breaths, lower, repeat other side

Develops balance, coordination and full-body strength. Tones the abdomen, back and standing leg.

Engage your core strongly to maintain a flat back. Flex your raised foot to activate the leg. Keep hips level.

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Q: How do I keep my hips level in Warrior III?

Actively draw the hip of the raised leg down toward the floor. Think of your two hip points as headlights — both pointing straight ahead.

Watch step-by-step demonstrations on YouTube.