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Yoga Styles & Poses


Warrior III, or Virabhadrasana III, is a dynamic yoga posture that epitomizes balance, focus, and inner strength. In this pose, the practitioner extends one leg backward while leaning forward, creating a long line from the extended leg to the extended arms, resembling the shape of a “T.” Warrior III requires intense concentration and core stability to maintain alignment and balance. It embodies the spirit of the warrior, symbolizing the courage to step into the unknown with grace and determination. Warrior III cultivates a sense of poise, mental clarity, and inner resilience, making it not only a physical challenge but also a profound exploration of the mind-body connection.

How do you do Warrior 3?

Step 1.

You can enter Warrior III from many different postures. From Tadasana, shift the weight onto right leg as you hinge forward from the hips to create a long flat back. Feel free to bend the standing leg as you extend the left leg back, reaching through the heel.

Step 2.

Ground down through your supporting front foot, separating toes to create a wide base.

Step 3.

Continuously reach the crown of your head forward and your heel back in opposition, finding length and space between these two body parts. Extend your sternum forward.

Step 4.

Ensure your sacrum and hips are level – try internally rotating the back inner thigh up towards the sky.

Step 5.

Activate your core cylinder by drawing your navel up and in, reaching through shoulders, and squeezing your glutes. Keep your gaze forward, your neck remains long.

Repeat on the left side.

Benefits of Warrior 3

Strengthens the entire body: legs, arms, core, back, ankles
Helps improve balance and coordination
Tones the core muscles and hips
Builds strength and confidence towards more advanced poses like inversions

Variations of 4-limbed staff

Supported Warrior III: You can use your hands down to the mat or blocks to help find balance
Arm variations can include airplane arms, forward with biceps framing ears, or at heart center
Toppling Tree: further lean your chest forward and lift the back leg to create a downward diagonal with the body

Other Yoga Poses to Try

  • The Downward Dog yoga pose, known as “Adho Mukha Svanasana” in Sanskrit, has a rich history rooted in ancient yoga traditions. The pose finds its origins in the practice of Hatha Yoga, a branch that focuses on physical postures to

  • The 4-Limbed Staff yoga pose tones the arms, strengthens the core, increases upper body strength, and prepares the body for arm balances and inversions.

  • The forward fold yoga pose, also known as Uttanasana, is a fundamental posture that embodies a gentle surrender and deep release within the practice.


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