The Best Way To Do Warrior 3

by Toluwani Oyesola May 8, 2025

Warrior 3 is the final Virabhadrasana pose, and requires concentration and stamina to perform. It is a pose that helps to strengthen and stretch the core and legs.

Muscle Worked

The following are muscles worked while in the pose:

Core (Rectus Abdominis, Transverse Abdominis, External Oblique and Internal Oblique).

Quadriceps (Rectus Femoris, Vastus Lateralis, Vastus Medialis, and Vastus Intermedius).

Hamstrings (Bicep Femoris, Semi- Membranosus, and Semi- Tendonosus).

Calves (Gastrocnemius, and Soleus).

Dorsi Flexors (Tibialis Anterior, Extensor Hallucis Longus, Extensor Digitorium Longus, Peroneus Longus).

How to do Warrior 3

Below is a step by step guide to perform Virabhadrasana (Warrior) III

Step 1: Start in the Mountain (Tadasana) Pose, lift your arms over head about shoulder-width apart.

Step 2: Engage the core and press firmly into your left leg.

Step 3: Slowly lift up your right leg while bending forward from your hip.

Step 4: Once your right leg is in a straight line with your upper body or in a 90 degree angle to your left leg, stop raising it up.

Step 5: Hold this pose for 5-10 breathes, return back to mountain pose and repeat on the other leg.

Tips to get the best out of the pose

Keep your shoulder away from you ears
Do not lock or hyperextend the knee of the standing leg.
Only raise your leg as far as you are comfortable with, as you continue practicing you will build your core strength and be able to raise the leg further and hold the pose for a longer time.

Benefits of Warrior 3

Balance: It helps to improve the balance of the body when done frequently.

Strength: It helps to strengthen multiple parts of the body such as the core, legs, ankles, shoulder and arms.

Posture: By strengthening the core and shoulder muscles, warrior 3 can help to contribute to the development of a good posture.

Tones: It helps to tone the muscles in the abdomen, shoulder, legs and back.

Common Injuries in Warrior 3

Due to the fact that this pose is a balance challenging pose, it can result in some injuries if rushed or not properly done. Some examples are;

Knee Strain: If the standing knee is locked or hyperextended, it could strain the muscles and ligaments in that region.

Ankle Strain: If the weight of the body is not properly supported by the core and is passed onto the ankle in can result in strain in the muscles.

Wobble: It is very common to wobble while doing this pose especially if you are just starting out and have not developed enough core strength. This can then result in falling which could be very painful.

This is a posture that requires good balance and concentration to be done properly. If you are trying it for the first time, it is best to try it with an instructor to properly guide you through the steps. If you are just starting out without an instructor, have some blocks to place your hands to give extra support to the body.