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BALANCING POSES · INTERMEDIATE

Warrior III

Vīrabhadrāsana III

A standing balance on one leg, with the body tipping forwards and the other leg reaching back. Easiest to learn with hands on a wall or chair.

Also known as: Warrior Three, Warrior 3, Virabhadrasana III

At a glance

Level
Intermediate
Type
Balancing poses, Standing poses
Body focus
Legs, Core, Glutes, Hamstrings
You will need
Mat, Block, Wall
How long
2–5 slow breaths on each side. Short, steady stays are better than long, wobbly ones.
Sides
Practise on both sides

How to practise

Start here: Stand facing a wall or the back of a sturdy chair, about a leg's length away. Begin in Mountain Pose with your hands on your hips.

  1. Shift your weight onto your right foot and keep your right knee softly bent.
  2. As you breathe out, hinge forwards from your hips and place your hands on the wall or chair at about hip height.
  3. Slowly lift your left leg behind you, only a little at first. It does not need to reach hip height.
  4. Keep your hips level, with your left toes pointing down towards the floor rather than turning out.
  5. Reach back through your left heel and forwards through the crown of your head, so your body feels long.
  6. If you feel steady, you can try lifting your hands away from the support, or resting them on blocks on the floor.
  7. Stay for a few breaths, then come out and repeat on the other side.

Breath: Breathe slowly and evenly. Each breath in can lengthen you from heel to head. Each breath out can steady the standing leg.

Coming out: Lower your back leg, step it forwards to meet the standing foot and rise slowly to Mountain Pose. Pause for a few breaths before the second side.

Benefits

  • Builds strength in the standing leg, the buttocks and the core
  • Challenges balance and encourages focus
  • Stretches the back of the standing leg

Common mistakes

  • Locking the standing knee

    Try instead: Keep a soft bend in your standing knee throughout.

  • Lifting the back leg as high as possible

    Try instead: Lift it only a little. Level hips matter more than a high leg.

  • Letting the lifted hip roll open towards the ceiling

    Try instead: Point the toes of your lifted foot down to the floor to help keep your hips level.

  • Practising without support while learning

    Try instead: Use a wall or a chair until the shape feels steady and familiar.

Make it easier

  • Keep your hands on a wall or the back of a sturdy chair the whole time.
  • Rest your hands on blocks placed under your shoulders.
  • Keep the toes of your back foot lightly touching the floor instead of lifting the leg.
  • Keep your hands on your hips and tip forwards only a little.

Cautions

  • Practise near a wall or a sturdy chair, and on a non-slip surface, in case you lose your balance.
  • If your standing knee or lower back aches, lift the back leg less or keep your toes on the floor.
  • Come out of the pose slowly if you feel dizzy or unsteady, and rest in Mountain Pose.
  • This pose challenges your balance. Practise near a wall or a sturdy chair you can hold, on a non-slip surface.

Stop if anything hurts. For more, read our health disclaimer.

About this pose

Warrior III asks for strength and balance at the same time, which is why it is marked as intermediate. Using a wall or a chair is not a shortcut. It lets you learn the shape safely.

Wobbling is part of balancing. If you tip, simply step down, pause, and begin again.

Written by The YYOGAA team. Published 1 October 2026.

Not yet reviewed by a qualified yoga teacher. Please treat this as general guidance.

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