Warrior III
Vīrabhadrāsana IIIवीरभद्रासन ३
A horizontal balance on one leg that turns the whole body into a long line.
- Developing
- 15–30 seconds each side
- Difficulty 3 of 5
General guidance only — work within a range that feels stable and pain-free.
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How to practice
- 01
From Warrior I, shift weight onto the front foot and step the back foot closer.
- 02
Hinge forward at the hip, lifting the back leg as the torso lowers.
- 03
Reach the arms forward or back alongside the body.
- 04
Aim for a line from the back heel through the hips to the crown.
- 05
Keep the standing leg strong and the gaze soft on one point.
Benefits
- Strengthens the standing leg, glutes and back
- Builds balance and core control
- Trains proprioception in the hamstrings
- Improves focus
Breath
Steady breath; if it turns ragged, lower the leg a little.
Cautions
Variations
- Hands on a block
- Two blocks under the hands for support.
- Wall support
- Press the lifted foot into a wall behind you.
The practice letter
One email a month: a sequence to try, one pose explained properly, and something worth reading. No offers, no countdowns.