Warrior 3 Pose

What is Warrior 3 Pose?

Warrior 3 Pose is considered an intermediate balancing yoga pose that creates stability throughout your entire body. It utilizes all of the muscles throughout your core, arms and legs. The position improves balance, posture and full-body coordination while it strengthens the whole back side of the body.

How do you do Warrior 3 Pose?

  • Step 1

    Begin in lunge with your front knee bent, your back leg straight and your back heel lifted. Your hips and chest should be squared to front of the mat. Raise your arms above your head.

  • Step 2

    Move your hands to your heart, with palms pressed against each other in a prayer position. Lean forward until your back leg extends straight back, even with your hips. Keep your foot flexed and your gaze downward.

  • Step 3

    Make sure your standing leg is strong and straight, but not locked at knee. Reach your arms forward so your body forms a “T” shape.

How do you modify Warrior 3 Pose?

  • Warrior 3 Pose for Beginners

  • Warrior 3 Pose for Tight Hips

What are the benefits of Warrior 3 Pose?

  • Flexibility

  • Full Body Stretch

  • Balance

Expert opinion

Warrior 3 is another deceiving pose.

It looks easy, but it is very hard to keep the torso parallel to the floor, neck elongated with shoulder blades squeezing to lengthen collarbone while keeping back leg lifted even with hip and toes flexed. Balance can be tricky, too!

Diana Bozalis Rodgers,We Yogis in Dallas

Get started with a membership to all the top fitness studios

Try for free