Warrior III: Virabhadrasana III | Traditional
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
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.