Warrior III (Virabhadrasana III) is a standing balance pose that strengthens the body and improves posture. In this pose, the practitioner balances on one leg, extending the other leg straight behind while maintaining a strong torso alignment. The arms can be extended forward or to the sides, depending on the variation. The goal is to keep the body in a straight line from the crown of the head to the extended heel.
Warrior III is part of the Virabhadrasana series of poses, which are named after the mythological warrior Virabhadra, an incarnation of the Hindu god Shiva. These poses were created to embody strength, stability, and focus.
Benefits & Muscle Focus
- Engages the abdominal muscles, obliques, and lower back muscles to stabilize the torso and maintain balance.
- Enhances balance by challenging stability and concentration.
- Strengthens the muscles along the spine and lower back, improving posture and overall alignment.
Alignment
- Starting from Mountain Pose (Tadasana), shift weight onto your left leg as you extend your right leg behind you. Keep a straight line from your right heel to the top of your head by engaging the abdominal muscles.
- Maintaining the straight spinal alignment, hinge forward working to align the chest and top leg parallel to the mat.
- Arms can be extended by your sides, hands in prayer, or reach the arms overhead.
- Modifications: add blocks underneath the hands for a supported variation or reduce the hinge of the chest and top leg.
Contraindications
- Ankle or knee injuries: Balancing on one leg may strain compromised joints.
- Low back pain: The pose requires spinal extension and balance, which may exacerbate discomfort in individuals with lower back issues.
- Hip or groin injuries: Lifting one leg behind can be challenging or painful for those with hip issues.
- Balance issues: Practitioners new to yoga or those with balance difficulties should approach this pose with caution; consider using a wall for support.
Practice
The Power Yoga Podcast 