How to Do Virabhadrasana III Pose | Warrior 3 Pose

Warrior III is one of those poses that makes us feel incredibly strong and focused. It’s a balancing posture that asks us to find stability while extending our energy in two different directions. It’s brilliant for strengthening the legs and core, but it’s also a wonderful way to check in with your concentration and find a sense of inner calm.

We love this pose because it’s a true full-body experience. Whether you’re feeling steady as a rock or a little bit wobbly today, there is so much to gain from simply showing up and playing with your balance. It’s not about how high your leg goes; it’s about how you feel while you’re there.

In this guide, we’ll walk you through how to find your version of Warrior III, with plenty of options to make it feel just right for your body.

How To Do Virabhadrasana III (Warrior III Pose)

Find your foundation
Start by standing tall at the top of your mat in Mountain Pose. Take a deep breath in, feel your feet grounding down, and find a soft gaze point on the floor a few feet in front of you to help with your balance.

Shift your weight
Shift your weight into your left foot, keeping a micro-bend in the knee so you aren’t locking out the joint. Slowly start to lift your right knee up toward your chest, finding your centre of gravity.

Hinge and extend
As you exhale, begin to send your right leg straight back behind you while simultaneously hinging forward at your hips. Think about creating a long line from your head to your back heel, aiming to get your torso and leg parallel to the earth.

Choose your arm variation
Reach your arms forward in line with your ears for a challenge, or keep them at your heart centre or reaching back like aeroplane wings if that feels more stable. If you’d like some extra support, place your hands on two blocks or the back of a sturdy chair.

Breathe and stabilise
Keep your back toes pointing down toward the mat to help square your hips. Stay here for 5 to 10 deep, nourishing breaths, feeling the strength in your standing leg. If you’re practising this as a Yin Yoga inspired hold, feel free to use a wall for balance.

Release with grace
To come out, slowly lift your torso back up as you lower your right foot to meet the left. Take a moment to notice the difference between your two sides before you swap over and honour the other leg.

The Benefits of Virabhadrasana III (and Yoga in General)

Warrior III is such a powerhouse for building functional strength. It deeply engages your standing leg—hello glutes and quads!—while simultaneously firing up your core to keep you steady. Because you’re reaching in opposite directions, it’s also a wonderful way to find length in the spine and tone the shoulders and arms.

Beyond the physical, this pose is a beautiful tool for your nervous system. The focus required to balance helps to quiet the mental chatter and brings you right into the present moment. It’s a practice of inner resilience; as you wobble and find your centre again, you’re teaching your mind how to stay calm under pressure.

This is what we love about Yoga — it’s not just about becoming more flexible or strong. It’s about finding that steady, quiet space within yourself, even when life feels like a bit of a balancing act.

Explore More Yoga Poses

If you enjoyed this pose, you might also love:

• How to Do Tadasana Pose | Mountain Pose
• How to Do Parivrtta Trikonasana Pose | Revolved Triangle Pose
• How to Do Adho Mukha Vrksasana Pose | Handstand

Curious About Yoga Teacher Training?

This pose is one of 108 you’ll explore in our 200 Hour Yoga Teacher Training — along with yoga philosophy, breathwork, meditation, anatomy, and the confidence to teach.

You don’t need to be the most flexible person in the room. You don’t need to have been practising for years. You just need to be curious and willing to begin. Whether you want to teach professionally, deepen your personal practice, or simply discover more about yourself — this training meets you where you are.

Learn more about Yoga Teacher Training →

Always merrymaking,
Emma + Carla