The Beginner’s Guide for Warrior III in Simple Steps

Warrior III can be a difficult pose for anyone, whether you’re a beginner, an advanced student, or if you are merely attempting it. Teachers like to include the balancing position in their sequences, but it is a difficult pose that requires a lot of focus and determination.

Once you break down the Warrior III Pose and approach it systematically, it can be an enjoyable flying experience.

Since there’s not much time to devote to Warrior III in most classes, I have put together a beginner’s guide (with a few tips and variations that you can try) so you can learn it on your own. You only need a mat, blocks and a wall.

Start with Forward Fold

Start in a forward fold with your spine straightened and your back flat. Your arms should be straight, and your fingertips should be placed directly beneath your shoulders.

Press down on the inner edges of your foot, bending your knees slightly. This will help you to extend your spine.

Start Lifting

Inhale and slowly raise your left leg straight up. Press out from the heel of the foot you lifted and spread your toes to engage the top leg.

Reorganize: Slightly bending your standing leg and lowering your outer left hip to the floor. Engage your right leg and pull back on the outer thighbone. Lift your right belly off your right thigh.

It’s hard to figure out how to organize in Warrior III. Try a few repetitions with both hands on the block before moving on.

Extend

After you have organized your pelvis and the top leg in Warrior III, it’s time to extend an arm.

Continue to press down with your right foot, keeping the standing leg engaged. Inhale, and then slowly extend your right hand forward towards the front of the classroom. Your upper arm should be in line with the right ear.

Keep your left chest lifted and press out with your raised heel. While extending your right arm, pull your outer right hip back, lengthening the side body.

Try the Full Pose!

When you have mastered the above actions, it’s time to move on to the full pose.

Inhale as you extend your left arm, aligning your upper arm with your left ear.

Engage everything! Warrior III works your arms, legs, core, and back muscles, as well as your bottom leg, top leg, and all of them.

Some variations to try

Warrior III has a few different arm variations, but the most difficult one is to extend your arms out in front. You can also try bringing your hands up to your hips or praying at your heart. Pressing your palms together will help you to maintain balance. One of my favorite ways to balance is by bringing your hands out at the sides or along your torso.

To achieve a Warrior III that is supported, place your hands on the top of your thigh while standing and keep your spine and chest extended.

As always, keep your sense of humor. Warrior III can be a difficult pose, so don’t get discouraged. Keep practicing, and you will eventually fly!