Warrior III
Warrior III asks for full-body integration. Blocks under the hands or hands on a wall make it accessible while you build strength.
- Level
- Intermediate
- Family
- Balance
- Hold
- 3–6 breaths per side
- Works
- Standing leg, glutes, core, back
- Reach forward and back equally
- Hips level like a table
- Toes point down
Step by step
How to do Warrior III
Begin Begin in High Lunge or Mountain Pose.
- 01
From High Lunge, shift weight into the front foot.
- 02
Hinge forward from the hips, bringing the torso toward horizontal.
- 03
Lift the back leg until it is in line with the torso.
- 04
Keep the hips level, toes of the lifted foot pointing down.
- 05
Extend arms forward, back alongside the body, or place hands on blocks.
- 06
Soft bend in the standing knee; gaze at the floor.
- ↩
Coming out. Lower the lifted leg to step back into a lunge, or bring feet together and rise to standing.
Breath
Slow, steady breathing to stay balanced.
Focus
Single-leg balance and posterior strength
Why practise it
Strengthens legs, glutes and back; improves balance and coordination.
Alignment & cues
Body forms a T; hips level; lifted leg active.
Teacher’s cues
- “Reach forward and back equally”
- “Hips level like a table”
- “Toes point down”
Common mistakes
Opening the hip of the lifted leg and locking the standing knee.
Make it yours
Every body is different. Use props and variations freely — they are not a lesser version of the pose.
Easier
Hands on blocks or a wall; keep lifted leg lower.
Variations
- Arms back like wings
- Standing Splits as a fold variation
Props
- Two blocks
- Wall or chair
Where it fits in a flow
Warm up with the poses on the left, then move into the ones on the right.
Prepare with
This pose
Follow with
Practise with care
Safety
Use a wall or blocks with balance or blood-pressure concerns.
Educational guidance, not medical advice. Stop if you feel sharp pain, pinching or dizziness, and check with a qualified teacher or health professional if you are pregnant, injured or managing a health condition.
In the tradition
The final of the three warrior forms.
Questions
How do I stop wobbling in Warrior III?
Use blocks under your hands, soften the standing knee and fix your gaze on one spot.
