Warrior III

Virabhadrasana III

Warrior III is a simple, challenging, and inspiring yoga pose that is accessible in some variation to all levels. This posture embodies a combination of strength and balance.

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Step By Step

Take your arms overhead with your palms facing in towards each other
Step your right foot forward, lean your torso and arms forward while keeping your arms extended and your torso straight, and lift your left foot and leg up
Press your right foot down firmly for balance and a strong balancing leg and engage your lifted left leg
Lengthen your spine in both directions
Continue to lean forward until eventually your torso and left leg are parallel to the mat
Hold for several breaths, step back to release the pose, and perform on both sides

Benefits

Strengthens the legs, back, and shoulders
Lengthens the spine
Improves balance and stamina
Improves Posture

Contraindications

Ankle Injuries (difficult balancing)

Modifications

Keep your hands at heart
Take arms by your side
Interlace your hands behind your sacrum

Chakras

Warrior III balances several of the chakras, but especially the Root Chakra (Muladhara) and Solar Plexus Chakra (Manipura). This pose deepens grounded and steady roots, which creates balance in the Root system of your being. The energy of the warrior, increases confidence and power, which activates the Solar Plexus.