Warrior III

Vīrabhadrāsana III

Warrior III
⇄ both sides
CategoryBalances TypeStrength LevelIntermediate Hold20 sec MusclesLegs, Core, Back BreathingEven, strong breathing

How to do it

  1. EnterShift your weight onto one leg and, keeping your torso straight, tilt forward, lifting your other leg back until it's parallel to the floor. Reach your arms forward, out to the sides, or alongside your body.
  2. HoldYour body forms one line from the crown of your head to the heel of your lifted leg. Hips level, toes of the lifted leg pointing down. Standing leg strong and almost straight.
  3. ExitSlowly lower your leg and lift your torso.

Benefits

Powerfully strengthens the legs, back, and stabilizing muscles.

Cautions

  • High blood pressure
  • Balance problems — use a support

This site is for general information and is not medical advice. If you have pain, an injury, a chronic condition, or are pregnant, check with a qualified professional before practicing.

Counterpose

Standing Forward Fold Standing Forward Fold Beginner

Where it appears

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