Warrior 3 Yoga Pose

Warrior 3


Can Beginners do the Warrior 3 Yoga Pose?

For years, people have sought tremendous inspiration from Indian and Sanskriti practices for physical, mental, and emotional health. Our curiosity runs far beyond what Namaste means, hare Krishna meaning, and other similar intriguing terms.

warrior 3 pose


Today, we seek yoga practices to improve our physical, emotional, and mental wellbeing. We turn to yoga Nidra for sleep, yin yoga poses, downward dog pose, and 5-minute meditation to attract a qualitative life overall.

This article will focus on the benefits of the Warrior 3 yoga pose, why you may try it, and how one can approach it as a beginner.

What is Warrior 3 Yoga Pose?

warrior 3 yoga pose


To explain it, the Warrior 3 pose is a yoga practice for building strength and balance. Its primary objectives are to promote strength in the legs, build a powerful core, and be a good yoga practice for experienced intermediates.

But does that mean it is not a suitable style for yoga beginners? 

It is more than appropriate and yogic experts claim that Virabhadrasana 3 is initially an excellent choice for preparing beginners for advanced yoga practices in the long run. We derive the name Virabhadrasana from the three words belonging to the Sanskrit language.

Their meaning is:

  • Vira – brave or courageous
  • Bhadra – fortunate or blessed and
  • Asana – posture

Combining the three meanings makes it easy to figure out why most describe Warrior 3 as an advanced yoga style. It trains one to balance on one leg while bringing their arms, upper body, and the other leg in a perpendicular position to the ground.

Virabhadrasana 3 is primarily a standing position that aims to promote balance on both sides of a practitioner’s body. Simultaneously, it also builds strength in their legs and the abdominal muscles while improving concentration and focus.


Warrior 3 pose is primarily a strength-building yoga style. For those who wish to strengthen their legs and encourage the building of core strength while improving balance, the Warrior 3 style is a fine choice.

Some of the primary benefits of Virabhadrasana 3 are as follows:

  • The core stamina-building yogic approach promotes coordination and promotes a better sense of balance.
  • This yogic practice assists in better digestion while improving the functions of the abdominal organs.
  • The yogic routine focuses on toning the ankles and thighs and strengthening the knees.
  • Warrior 3 promotes better circulation of blood in the body.
  • People who suffer from sciatica find Warrior 3 a helpful pose for alleviating symptoms.
  • The yogic practice helps melt stubborn fat from the hips.
  • Warrior 3 soothes the stiffness in the back, shoulders, and neck.

Performing Warrior 3 Pose

Performing Warrior 3 Pose


Those who make yoga 3 pose a consistent part of daily life will find improved confidence, strength, and balance. Moreover, this asana encourages the practitioners’ harmony, empowerment, strength, and energy.

You can practice this yogic style under the guidance of a yoga instructor, or you can follow the step-wise guide below to perform Warrior 3.

  1. You must begin by entering Warrior 1 from the mountain pose. For this, your right toes should be facing forwards while your left toes must face the left side of your mat. To settle into this position, you should adjust your legs appropriately while your hands should be on your hips.
  2. While remaining neutral, try to position the front of your hips as much to the right as you can. While your shoulder blades roll back and down, allow your palms to face each other. Next, begin a deep breathing pattern while doing the following as well:
  3. Inhale and simultaneously lift your hand above the head
  4. Roll the shoulder blades and position your palms
  5. Breathe profoundly and sink lower into your front knee
  6. Let your back leg remain firm throughout
  7. Train your gaze to rest directly in front of you
  8. Increase your core engaged so that your lower back has maximum support
  9. While doing the above, start lowering your tailbone to the ground
  10. If you can manage it with your neck, try looking upwards toward your hands
  11. Remain in this position for a few breaths
  12. You may begin leaning forward after bringing your palms together when you have attained all of the above. For this posture, you may bring your arms above your head while your palms come together. Then bring your upper body to reach the right thigh.
  13. Prepare to lift the back leg when you have accomplished step 3.
  14. Try lifting your leg off the floor by inhaling and ensuring your left leg remains straight throughout. Strengthen your leg and begin lifting it from the floor behind you. Then position your body to prepare it for the hinge.
  15. Your lifted legs, arms, and body should parallel the floor. Hence, while coming down, you may try training the above body parts to remain parallel with the floor. Increase your abdominal muscle engagement and put your breathing into play.
  16. Begin flexing your toes and increasing the engagement of your arms and legs.
  17. Now is the time to fix your gaze, focus, and breathe deeply. While training your gaze downwards, let’s say a foot in front of you, your neck will appear like an organic extension of your spine. Keep your shoulder blades backward in the down position rather than allowing them by your ear. When you assume the correct position, you may hold the posture and breathe for 15 seconds. If you feel slumping at any point, you could reengage your limbs to fix your posture.
  18. You may now return to warrior 1 and assume the high lunge position. When you assume it, you could adopt the mountain pose while standing on top of your mat and breathing deeply.
  19. You can now shift your practice to the left by entering Warrior 1. Repeat the instructions above to devote equal energy, time, and attention to your left.

How to Modify Warrior 3 Yoga?

Practitioners who increase the level of support to perfect the Warrior 3 pose can try several modifications. Let’s take a look at some modifications for you to try below:

How to Modify Warrior 3 Yoga


  1. You can use a wall if it helps. Try standing in front of one while maintaining an arm’s length space from it. To promote better balance, you could rest your hands on the wall while lowering your upper body to support it. If not facing it, you may also choose to stand facing away from the wall, leaving enough room for your leg to lift and gently rest the one on the wall to increase balance.
  2. Yogic experts recommend placing the hands at the center of your heart if you wish to try an arm variation. When you have positioned your hands in this position, you will indeed feel calmer and more centered, allowing you to shift focus on your upper body.
  3. If the prospect of raising the arms above the head is challenging for you, you could try the airplane pose instead. In this one, you can bring your arms by your sides with the palms facing up. When your arms are by your side instead of in the upward direction, it helps channel your focus.

Modifications to Increase the Challenge Level of Warrior 3

There may be yogis who are past the stage of beginners and may wish to make things a bit more challenging in Warrior 3. For such practitioners, the following variations are a great choice:

Modifications to Increase the Challenge Level of Warrior 3


  1. If you think the pose duration feels too short for you now that you have advanced in practice, you can extend the time. You could try holding the pose longer to suit you or repeat the practice multiple times. If you aim to increase strength-building, you could hold the warrior pose for thirty seconds rather than just maintaining a few breaths. Moreover, if you wish for more variation, try flowing in and out of the yoga poses or other preparatory poses that follow Warrior 3 organically.
  2. You could also constantly improve the quality and complexity of your practice by repeating the rounds on multiple sides on each of your body’s sides. When you increase the number of rounds, you will feel your strength building more than before.
  3. Perfecting balance with the eyes open is hard enough: but when one tries doing it with their eyes closed, the challenge is even more significant. But so is the satisfaction of achieving it, and if you wish to experience it, you may try balancing with your eyes closed. Through this variation, you’ll be able to slip inside while focusing on your breath more easily. Moreover, it will challenge your alignment and your balance as well.
  4. Do you want to test your equilibrium and balance? Then standing on a yoga block to challenge the two elements is a great idea. Mind you, though; it is best to reach a certain level of experience with Warrior 3 before you attempt this variation. You will feel slightly fearful the first time you try lifting off while elevated on a yoga block. But let your courage guide you as you safely work through your fear and work around this tricky routine. The rewards are phenomenal at the end of this yoga challenge.

Tips for Beginners

Tips for Beginners


Are you ready to let your inner warrior fly? Before you ease into Warrior 3, read the following tips to make the transition easier for you.

  1. Square your hips- while you are getting into the Warrior 3 mode, you can make your lifted leg lift naturally in this yogic practice. You can begin by placing your hands on your hips to ensure they’re equal. If you feel an unevenness in your hips, you can fix that by encouraging your lifted hip to move downwards. This way, both your face and the floor will feel equal. With this slight adjustment, you’ll manage to balance better while your body becomes aligned.
  2. Sometimes it is too challenging for practitioners to proportion their body parts to parallel the mat. If you struggle with this, you may fix the problem by coming down as far as possible. It’s okay if you cannot manage to bring your lifted leg, arms, and upper body to parallel with the mat. Instead, ensure you’re giving your best while coming down as far as possible.
  3. Many beginners can struggle with balance too. Hence, the good idea is to begin Warrior 3 routines with a bent lifted leg. You could keep your raised leg bent until you gain enough confidence to balance easily on your standing leg. When you feel you have strengthened enough, you could straighten your lifted leg and do it the original way.
  4. Try flexing your toes if your lifted leg is not engaging enough. This would improve engagement while the flexing toes would point downwards towards the floor.
  5. You could improve your standing position by ensuring you utilize your entire sole. Standing all four-foot corners without placing your entire weight on your heel would improve your stance. Try to refrain from exerting too much weight on your heel, as it would prevent you from striking a healthy posture. What’s more, when you lean forward on your foot’s ball in Warrior 3, it promotes equal distribution of weight on your feet.

Related Questions

How to Avoid Injury and Do Warrior 3 Yoga Safely?

Whether it is the Warrior 3 pose you are practicing or any other yoga style, it is essential to maintain proper techniques and form. This practice will make the sessions safer and more effective for your entire yoga journey.

If you suffer from a previous health complication, health condition, or such, it is best to adopt Warrior 3 as a permanent practice only with your doctor’s approval. You could even consult your yoga instructor for modifications, considering your individual needs or preferences.

What Precautions to Take in Warrior 3 Yoga?

If anybody suffers from heart problems, shoulder or neck pain, high blood pressure, or has been suffering from a chronic condition; they should avoid Virabhadrasana 3. Moreover, those who have lived through spinal ailments or are recovering from any must not attempt the Warrior 3.

Those who experience neck pain while practicing should try to keep their head in neutral positions to avoid the risk of injury or discomfort. At the very least, practitioners must remember that Warrior 3 pose is arduous. If they lack sufficient strength, they may avoid holding the pose for too long as it could invite strain or injuries.

Can We Engage the Mind in Supporting Warrior 3 Yoga?

Like all other yoga poses, Warrior 3 also depends on the mind to channel focus. However, practitioners must not let their minds get too heavy and should strive to maintain a light attitude. Warrior 3 must be as fun as healthy to practice.

By not letting frustration get to you, making the balance easier by posing with your hands braced against the wall or resting them against the tall back of a chair, you can make your Warrior 3 yoga sessions fun. Lastly, the most important thing is to train our minds to focus on breathing. It is human nature to hold our breath unconsciously; often, we’re attempting something challenging.

Since the balancing part in Warrior 3 is quite challenging, practitioners must strive to keep their minds and breathing focused.


In this article, we have discussed toning, stamina, strength building, and other benefits of Warrior 3 pose yoga. This yogic style promotes better balance but being a difficult pose, beginners may face a few challenges.

With perseverance and possible modifications and variations, practitioners can get toned down or increase the complexity level in Warrior 3 as it suits their individual needs.