Warrior III


Sanskrit Name: Virabhadrasana III (pronounced: veer-ah-bah-DRAHS-anna)

The Warrior poses are some of the basic foundations of a good, solid asana practice. From squared hips to wide stances, to balance; from your core to your legs, these poses have it all.

These poses are approachable for most bodies and are less intimidating than some of the more ‘advanced’ postures while still being great postures for building strength, confidence, and body awareness.

Check it out, get on your mat, and feel like a warrior!

Level: Intermediate

Category: Standing

Breath: Deep Abdominal Breathing.

Keep the mouth closed with tongue resting on the roof of the mouth. Simply allow the breath to enter & release through the nostrils. Keep your awareness on the abdomen & notice how it starts to balloon & expand on the inhale. The exhale, the abdomen relaxes. Do not try & control the breath in anyway. Allow yourself to follow the journey of the breath so we connect the mind & body together into the present moment. Breath in to a count of 1-2-3 & breathe out to a count of 1-2-3.

Results: When you are fully in the present moment the mind no longer has power over you. This allows you to create a new reality for yourself rather than being conditioned by the old mind. Use your affirmation whilst holding the position.

The focus on the breath allows you to enter into the Alpha state which is a state where the brain waves are much slower than the usual waking state of Beta. Doing this consciously allows you to interrupt the neurological pathways within the brain that are causing negative blocks, emotions & behaviours.


  • Step 1: Begin standing in Mountain Pose (Tadasana), with your feet separated hip-distance apart and parallel to one another. Spread your toes wide and ground down through all four corners of your feet — the big toe mound, pinky toe mound, and the two outer edges of the heels.
  • Step 2: Inhale to reach your arms up overhead, and as you exhale, begin to extend your right leg straight back behind you as you shift your weight into your left foot and leg.
  • Step 3: Keep the right foot flexed and active (toes pointing down), and find a strong line of energy along the right leg and out through the right heel.
  • Step 4: Lift the inner line of the right thigh higher, and drop the right hip down to ensure it remains level with the left.
  • Step 5: Engage the left quadricep to keep the standing leg strong without locking and/or hyperextending the left knee. Straighten both legs as much as possible.
  • Step 6: Move toward bringing the torso parallel to the floor. Tone the core and keep the low belly in to create more stability in your upper body.
  • Step 7: Keep the gaze down and the neck in a relaxed, neutral position. Remain the pose anywhere from 5 to 10 breaths.
  • Step 8: To come out of the pose, slowly bring the right foot back to meet the left and raise the torso to a vertical position. When ready, repeat on the other side.


  • Great for balance and stability
  • Good bottom workout
  • Great for leg strength
  • Core muscle strength

Beginner's Tip: When you straighten the front knee by pushing the head of the thighbone back, imagine that the same-leg calf is resisting forward against the shin. These two opposing movements prevent the knee from locking or hyperextending and further stabilize the position.

Avoid This Pose If:-

  • High blood pressure
  • Heart problems

Tweet This: MedYoga Warrior Affirmation: “I have unlimited potential, at this and every moment; I am the seed of creation..”

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