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Warrior 3 (Virabhadrasana III)

Updated: Mar 30

Elisha in Warrior 3 (Virabhadrasana III), balanced on one leg, body forming a horizontal line, arms forward
Balance, focus, and fly.

Warrior 3 is a challenging balancing pose that strengthens the entire back of the body, hamstrings, glutes, and back muscles, while demanding focus and stability. The body forms a straight horizontal line from the crown of the head to the heel of the lifted leg, like an airplane in flight. It builds core strength, improves balance, and sharpens concentration.


How to Practice Warrior 3 (Virabhadrasana III)

1.Begin in Warrior 1 with your right foot forward.

2. Shift your weight onto your right foot and begin to hinge forward at the hips.

3. As your torso comes parallel to the floor, lift your left leg behind you to hip height.

4. Keep your hips level, avoid letting the lifted hip open toward the ceiling.

5. Extend your arms forward, alongside your ears, or place your hands on your hips for more stability.

6. Flex your back foot and engage your standing leg without locking the knee.

7. Create one long line from your fingertips to your back heel.

8. Hold for 5 breaths, then switch sides.


Modifications & Variations

  • Shorten your stance: A shorter stance reduces the intensity on your hips and thighs, great for beginners.

  • Raise the front heel: If your front knee collapses inward, try slightly raising your front heel on a folded blanket to support the arch.

  • Chair variation: Sit sideways on a chair with the front leg bent at 90 degrees and arms extended for a supported version.





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