Yoga
Warrior III Pose
Warrior III Pose is a standing balance with your torso tipped forward and one leg extended behind you. It trains single-leg stability and control through your hips and core.
- Intermediate
- Low injury risk
- No rest timer
How to do it
- Stand with your feet hip-width apart, arms at your sides.
- Shift your weight onto your right foot.
- Hinge forward at your right hip as your left leg extends behind you.
- Reach your arms forward alongside your ears.
- Hold your torso and lifted leg in one long line, as close to parallel with the floor as comfortable.
- Lower your left foot to the floor.
- Return to an upright stance.
Form cues
- Keep both hip points facing down.
- Soften your standing knee.
- Rest your gaze on one spot.
- Breathe steadily throughout the hold.
Common mistakes
- Lifting the back leg too highKeep your lifted heel in line with your torso rather than arching your lower back to raise it.
- Collapsing through the chestReach the crown of your head away from your lifted heel to lengthen your spine.
- Scrunching the standing toesSpread your toes with pressure shared between your heel and the bases of your big and little toes.
Safety
Losing balance can lead to a fall or ankle twist. Forcing the forward hinge may strain the standing leg's hamstring, especially when fatigued.
- Practice on a firm, nonslip surface with clear space around you.
- Rest your hands on a stable chair if you cannot balance comfortably.
- Use a shallower hinge if you feel pulling behind the standing knee.
- End the hold when repeated wobbling prevents a controlled position.
Use a supported version or seek advice from a physiotherapist first if you have recurring dizziness, significant balance problems, or current ankle, knee, hip, or back pain.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Yoga Block (optional)
- Yoga Chair (optional)
- Yoga Mat (optional)
Sets and reps
- Sets
- 2–3
- Target
- 15–30 seconds per side
- Rest
- No rest timer
Repeat on the opposite side, using the same hold duration.