Schedule
Five Pillars Yoga

Yoga Lab: The Other Warriors

Virabhadrasana III

Warrior I and II get a lot of air time in most asana classes, so we launched this mini series, The Other Warriors, to spread love to the rest of the fighters. We covered Humble and Reverse Warriors in our first post; today we’re tackling Warrior III. For Warrior I and II recaps, click here.

Benefits of Warrior III

  • Strengthens the legs
  • Works the core
  • Heart opener
  • Opens the sides of the rib cage for easier breathing
  • Strengthens the gluteal muscles
  • Stabilizes the low back by stretching the quadratus lumborum (QL) muscles on either side of the lumbar spine

Prep poses

  • Virasana, Hero’s Pose, to open the quads
  • Vrksasana, Tree Pose, to work on balance
  • Core work or Navasana, Boat Pose, to strengthen the abdominals
  • Salabhasana, Locust Pose, to open the heart
  • Warrior I to feel the squareness of the hips

Alignment Refinement

  • Find Tadasana, Mountain Pose, in the standing leg: Place the heel of your standing leg under the sitting bone, toes pointing forward and outer edges of the standing foot parallel to the long edges of the mat.
  • The hip point of the lifted leg will want to open. Bring your hands to your hip creases to manually lower the lifted hip point, rolling it in and down until the sacrum is level.
  • Lift the inner thigh up in an outward rotation.
  • Firm through the thighs and the glutes.
  • Imagine a pair of hands on either side of your hips, pressing the outer edges firmly toward the midline.

Use Props

  • Warrior III is an excellent pose to refine with props: Rest your hands on blocks directly under the shoulders to facilitate the lift of the torso up and away from your thighs. Your chest should be parallel to the floor.
  • With your hands on block, press into your palms to roll the shoulders down the back and away from the ears.
  • Extend your sternum forward, as you would in Locust Pose.
  • To come into the full expression, lift your arms in line with your ears. Make sure the back of your neck is long.
  • Keep rooting evenly through the standing foot and press through the sole of the lifted one.

Energetically, Warrior III builds power and grounding in the legs—as a standing balancing posture it asks us to find our roots—while promoting lightness and outward extension through the torso and outstretched arms. Yin and Yang, rooting and growing. Enjoy and explore the dualities.

Photos: Top Warrior III; boat pose; beach warrior