Traditional
Warrior III
Virabhadrasana III
Balance on one leg and reach the torso and back leg into one long line.
- Benefits
- Builds strength, mobility, and breathing awareness with steady alignment. Particularly helpful for improving concentration.
- Props
- No-props
- Hold Time
- 5 to 8 breaths
- Cautions and Contraindications
- Practice within a pain-free range. Reduce depth or use props for knee, low back, neck, wrist, or shoulder sensitivity.
- Entering Warrior III
- Start in a lunge with one foot forward and the back heel lifted. Shift the weight into the front foot and lean the torso forward. Lift the back leg until it reaches straight behind you as the torso extends forward. Take a steady inhale to create length, then use the exhale to settle into the final shape.
- Exiting Warrior III
- Lower the back foot to the floor with control. Lift the torso upright and return to standing or back to a lunge. Pause in a neutral position for a moment before continuing.