advanced · Virabhadrasana III
Warrior III
Virabhadrasana III
Animated Warrior III
Scroll to move from a neutral stand into Warrior III. With reduced motion, the final shape stays still.
Alignment cues
- Balance on the standing leg with a micro-bend in the knee
- Hinge forward until torso and lifted leg are parallel to the floor
- Reach both arms back along the sides of the body
- Flex the lifted foot with toes pointing down
- Square hips toward the floor like a tabletop
Variants
- Hands on hips. Keep hands at hips while finding the hip hinge
- Hands on chair. Lightly touch a chair seat in front for balance
Warrior III (virabhadrasana III)
Virabhadrasana III balances on one leg with the torso and back leg level and arms reaching behind the hips.
Why it helps
Balance findings on the NCCIH page come from yoga studies in general, not virabhadrasana III trials (Yoga: Effectiveness and Safety (NCCIH)).
How to do it well
From high lunge or mountain, shift weight into the front foot and lift the back leg as the torso hinges forward. Arms reach back with palms facing the thighs, and hips stay square toward the floor. Micro-bend the standing knee, reach through the lifted heel, and keep the neck in line with the spine. Breath stays quiet while the body forms one long line.
A common mistake and how to scale it
A common mistake is lifting the back leg above hip height while the chest drops, which rounds the spine. Scale by practicing with hands on hips or a chair until the torso and leg stay level.
When to use caution
Lean on a wall behind the lifted foot when needed, and ask a clinician about balance issues, knee or hip injuries, severe high blood pressure, or glaucoma before virabhadrasana III (Yoga: Effectiveness and Safety (NCCIH)).
Practice with the atlas
Hold three breaths, lower the back foot with control, and repeat on the second side before forward fold.