Warrior Pose III

Warrior Pose III (front) - Iana Varshavska


Most of the Warrior Poses are considered difficult under the category of Standing and Balancing Asanas. The Warrior Pose brings a lot of power and energy within the body and is hence considered as a Pose of a Warrior. Warrior Pose III or Virabhadrasana III is considered a base pose as Warrior pose III variations can be derived from this pose. Warrior Pose III helps boost energy in the body and hence can be included in flow yoga sequences.

Pose Detail

Step-by-Step Instructions

Step 1
Begin in Tadasana (Mountain Pose) with your feet together and arms alongside your body. Distribute the weight evenly in your feet. If you have a hard time staying balanced here stand with the feet hips distance apart and parallel to one another.
Step 2
Bring the hands to prayer at your heart as you begin to shift the weight into your right foot. Then, gently start to lean the torso forward as the left leg reaches straight back. Bring the body parallel with the earth.
Step 3
Engage the core by drawing the navel in and up towards the spine.
Step 4
Root down through the standing foot and distribute the weight evenly throughout the foot without gripping in the toes. The standing knee should be slightly bent so as not to lock out the knee.
Step 5
Activate the back leg and flex the toes towards your face as the heel presses back into an imaginary wall. Raise the leg further by lifting the inner thigh towards the sky while you draw the left outer hip towards the earth. The hips are even and parallel to the earth.
Step 6
Your arms can be shooting straight back alongside your body with the thumbs pointed towards the ground, hands in prayer at your heart or reaching forward overhead with the thumbs pointed up towards the sky. *Modifications: Place your hands on two block aligned under your shoulders. Blocks should be on the highest level to try to keep your torso parallel with the ground.
Step 7
Elongate and lengthen your body from your fingertips all the way through the lifted heel.
Step 8
Bring your gaze to the floor a few feet in front of your body.
Step 9
To release, exhale as you gently lower lower you lifted leg to meet the standing leg and bring the arms back alongside the body. Repeat on the left side.

Benefits and Contraindications


Strengthens the ankles and legs

Strengthens the shoulders and muscles of the back

Tones the abdomen

Improves balance and posture


High blood pressure

Back problems



Photo poses in different angles


  • Practise this pose with your hands against a wall or the back of a tall chair. This will allow you to get used to the actions in the body while helping with balance.
  • Instead of bringing your arms alongside your ears try brining the arms out to the sides, or bringing the palms together in front of your chest.
  • Keeping the standing knee bent a little will also help with balance.
  • Think about shooting energy out through the back foot to keep it light and lifted. Lift the inner arch of the foot and the inner ankle.
  • Engaging the lower belly will help with stability.
Modifications & Variations
  • Warrior Pose III With One Hand Extended
  • Warrior III Squat Pose
  • Warrior Pose III Variation Aqua
  • Warrior Pose III Blocks
  • Airplane Pose Variation Arms Out
  • Warrior Pose III Hip Blanket Chair Hand Wall
  • Half Warrior Pose III
  • Warrior Pose III Strap
  • Warrior Pose III Hands Aerial
  • Virabhadrasana III Variation (Forward Bend)
Top Preparatory Pose
  • Warrior Pose I
  • Hugh Lunge Pose
  • Warrior Pose II
Top Follow-Up Poses
  • Standing Split Pose
  • Hugh Lunge Pose
  • Half Moon Pose

Iana Varshavska
Iana Varshavska
Website administrator

In love with yoga and everything that goes along with it. Iana is a Registered Yoga Teacher (RYT) who has completed the 200-hour Yoga Teacher Training Certification by the Yoga Alliance U.S. In addition to that, she is constantly studying and improving her skills in various aspects of yoga philosophy, yoga anatomy, biomechanics, and holodynamics.