Warrior Iii Pose

Warrior Iii Pose


This exercise is a yoga pose called Warrior III, which involves standing on one leg while extending the other leg and torso parallel to the ground. It is a challenging balance and strength exercise that targets the legs, core, and back muscles.

Muscle Group

Equipment Required

Warrior Iii Pose Instructions

  1. Begin in a standing position with your feet hip-width apart.
  2. Shift your weight onto your left foot and lift your right leg off the ground, bending your knee and bringing it towards your chest.
  3. Extend your right leg straight back behind you, keeping it parallel to the ground.
  4. Reach your arms forward, keeping them parallel to the ground as well.
  5. Engage your core and lengthen through your spine, creating a straight line from your fingertips to your toes.
  6. Hold the pose for several breaths, then release and repeat on the other side.

Warrior Iii Pose Form & Visual

Warrior Iii Pose

Warrior Iii Pose Benefits

  • Strengthens legs, arms, and back muscles
  • Improves balance and stability
  • Stretches hips, thighs, and ankles
  • Increases focus and concentration
  • Relieves stress and anxiety
  • Improves digestion and circulation

Warrior Iii Pose Muscles Worked

  • Glutes
  • Hamstrings
  • Quadriceps
  • Core muscles
  • Back muscles
  • Shoulder muscles

Warrior Iii Pose Variations & Alternatives

  • Warrior I Pose
  • Warrior II Pose
  • Reverse Warrior Pose
  • Extended Side Angle Pose
  • Half Moon Pose
  • Triangle Pose
  • Revolved Triangle Pose
  • Bound Triangle Pose
  • Warrior III Pose with arms extended
  • Warrior III Pose with hands in prayer position
  • Warrior III Pose with hands clasped behind back
  • Warrior III Pose with one arm extended forward and one arm extended back