Virabhadrasana III (Warrior III)


  • If the hamstring (back the thigh) is tight, bend the standing leg. Lean forward as you extend the back leg. The point here is to have a nice straight back, so don’t worry if you’re bending your standing leg.
  • If the back and chest are difficult to maintain upright without any support, perform Salabhasana (Locus Pose) before this posture. 


  1. From Warrior I, shift your weight to your front leg while bending the right knee.
  2. Lean forward as you pick up your back foot, knee and foot point down. Engage the lifted leg by flexing or pointing. 
  3. Extend your arms along side your body, ideally palms face up. Lift through the chest.
  4. Draw your lower belly up towards the sky away from your right thigh.
  5. Extend from the sternum and feet in opposite directions.
  6. Stay and breath.
  7. To come out. Inhale, bend the right knee. Exhale, place the left foot down. Back to Warrior I.

Repeat on the second side.


  • Lean your way body forward,. without dropping your abdomen. This pose, the hip is closed, so left hip joint descends down while the inner left thigh lifts. Feel the strength of this pose. 

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