Warrior III


Kiana Ng Yoga

Virabhadrasana III

The 3 warrior poses stem from a myth that involves a fierce warrior named Virabhadra created by Shiva to avenge his beloved’s death. The warrior poses act as a metaphor of our strength as we work through multiple challenges within ourselves and our lives, helping with an increase in our courage, focus and determination. Warrior III is the only standing balance of all the warriors and requires a mix of physical and mental strength.

Alignment Principles 

  • Start in Tadasana
  • Inhale to lift your arms overhead and tap your left toes behind you. Most of your weight should be your right foot
  • Exhale to teeter totter yourself forwards as you lift your left leg behind you to hip height
  • Flex your left foot and drop your left hip so that your hips are level and your left foot is pointing down. Engage your lifted quad so that the leg is straight
  • Turn on your right glutes as you straighten the standing leg and ground down
  • Reach strongly out through your arms and fingertips with your biceps beside your ears. Gaze is down
  • Avoid arching your back by drawing the core and ribs in
  • Your body should be parallel to the ground with one long line of energy from your lifted heel out through the tips of your fingers

Prep. Poses:

  • Crescent Lunge
  • Tadasana (Mountain Pose)
  • Virabhadrasana I (Warrior I)
  • Vrksasana (Tree Pose)
  • Uttanasana (Standing Forward Fold)
  • Utkatasana (Chair Pose)


  • Hand/Arm Variations: prayer, airplane
  • Bend standing leg
  • Place fingertips on wall or blocks for support

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