StandingBeginner
Warrior III
Virabhadrasana III
Warrior III (Virabhadrasana III) turns the warrior into a soaring line—standing leg rooted, back leg and arms extending in fierce balance.
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How to Perform
- 1
From Warrior I, hinge the torso forward over the front thigh while keeping arms reaching ahead.
- 2
Shift weight fully into the front foot and lift the back leg until it extends in line with the torso.
- 3
Square hips toward the floor by dropping the outer hip of the lifted leg and pointing toes down.
- 4
Reach through fingertips and back heel equally, keeping core engaged and standing leg strong.
- 5
Hold for 3–5 breaths with steady gaze ahead, then step back to Warrior I and repeat on the other side.
Benefits
- Builds strength in feet, ankles, legs, and back while training balance.
- Engages core and spinal stabilizers for postural integrity.
- Cultivates mental focus and stamina by maintaining a single line of energy.
Alignment Cues
- Standing knee tracks over second toe with micro-bend.
- Torso and lifted leg form one long line parallel to floor.
- Outer hip of lifted leg drops to square pelvis.
- Gaze stays steady slightly ahead of mat.
Common Mistakes
- • Back hip higher than front hip
- • Back leg turned out
- • Rounding upper back
- • Locking standing knee
Contraindications
- • Unmanaged balance disorders or vertigo
- • Acute hamstring or low back injury
- • High blood pressure—practice with support
Recommended Props
WallBlocksChair
Tags
BalanceCoreIntermediateLegsStandingWarrior Seriesasana