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BALANCING POSES
Warrior 3 | Virabhadrasana 3
Warrior 3 improves balance and strengthens the feet, ankles, calves, knees and thighs. It stretches the hips and groin while also enhancing endurance and improving circulation.
Sanskrit: Virabhadrasana 3
Drishti: straight ahead or at the floor
Counterpose: forward fold
Materials
- yoga mat
Instructions
- Start in tadasana.
- Exhale and step your right foot forward, bending your knee to about 90 degrees. Bend your torso forward and bring your belly to your thigh. Extend both arms alongside your ears.
- Inhale and lift your torso up as you balance on your standing leg while simultaneously extending the left leg back. Keep your torso and back leg parallel to the floor. Hips should be even and core and leg muscles should be engaged.
- Hold for several breaths. Release slowly and repeat on the other side.
Notes
Modification: For a gentle variation, keep hands to waist or use a chair or wall to hold on for support.
Preparatory poses: tree, warrior 1, warrior 2, crescent lunge
Follow-up poses: warrior 1, warrior 2, downward dog, half moon