Warrior III (Virabhadrasana III)
Category: Standing / Balance
Difficulty: Intermediate
Sanskrit/Pronunciation: Virabhadrasana III (veer-ahb-hah-DRAHS-uh-nuh three)
Main Focus: Legs, Glutes, Core, Back, Balance
Props: Yoga Mat, Yoga Bricks, Wall
Warrior III (Virabhadrasana III) is a standing balance that builds strength and stability throughout the legs, glutes and core. Balancing on one leg, the torso reaches forwards as the opposite leg extends behind, creating a long line through the body. The pose challenges balance and concentration while encouraging length through the spine and engagement throughout the whole body. Yoga bricks or a wall can be used for additional support, making it easier to explore the shape while maintaining stability and control.
- Begin in Warrior I or from standing
- Shift weight onto front foot (e.g. left), engaging the leg fully
- Hinge forward at the hips, lifting back leg straight behind you
- Bring torso parallel to the floor, hips level
- Extend arms forward in line with ears, or keep them by your sides or at heart centre
- Flex back foot and keep leg active, forming a straight line from head to heel
- Gaze down softly and hold for 20–30 seconds, then switch sides
- Strengthens legs, glutes, core, and back
- Improves balance, coordination, and posture
- Builds focus and stability
- Stretches hamstrings and calves
- Keep hands on hips to focus on alignment
- Practise with hands on a wall or chair for balance support
- Bend standing leg slightly if hamstrings are tight
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Using yoga bricks under the hands in Warrior III can create a better feeling of stability if you are struggling to find balance in this pose. The bricks raise the floor, reducing the balance challenge and easing strain on the hamstrings, lower back and standing leg. This support allows students to focus more on alignment, core engagement and length through the spine rather than struggling to stay upright. It is especially helpful for beginners, anyone with tight hamstrings or those building confidence with balancing postures, as it encourages steadiness and control without forcing flexibility.
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Alternatively, using a chair to support the back leg can be a great way to reap the benefits of this pose if you are struggling with stability and balance.
Props to Support Warrior III (Virabhadrasana III)
Place yoga bricks beneath the hands to raise the floor and provide support as you work on balance and alignment. The bricks can be positioned beneath the shoulders, allowing the torso to remain supported while the back leg extends behind. Alternatively, practise facing a wall and place the hands against it for additional stability while developing strength and confidence in the pose.
