Virabhadrasana Iii

Warrior IIi Pose

Core
Warrior IIi Pose demonstrated on a yoga mat
Right-side demonstration

How to do Warrior IIi Pose

  1. Shift your weight onto your right foot near the front of your mat.
  2. Hinge your torso forward as your left leg reaches up and back.
  3. Aim for one long line from your head through your left heel.
  4. Reach both arms forward alongside your ears, keeping your shoulders away from your neck.
  5. Look down at the mat so your neck follows the line of your spine.
  6. Keep your chest and both hip points facing the floor.
  7. Firm your abdomen to support your back as your arms reach forward.
  8. Keep your right thigh active with a small bend in your right knee.
  9. Lower your left foot as you bring your torso upright with control.

Benefits

Warrior three trains your sense of where your body is in space. Small adjustments in your standing foot are part of the balance work.

Further reading: Warrior 3 | Prasarita Padottanasana

Variations

Keep your torso higher and your left leg lower if that helps your hips stay level.