Warrior III (hold)

Virabhadrasana III

Yogaintermediatetimedno equipment

Balancing on one straight leg, the torso tilts forward to horizontal while the other straight leg lifts behind to hip height, making a T; arms reach forward beside the ears, hips level and facing the floor.

How to do it

1. From a high lunge or standing, shift the weight onto the left foot (flat, toes forward).
2. Hinge at the left hip, tipping the torso forward while lifting the straight right leg behind.
3. Stop when torso and right leg are both parallel to the floor, forming one line from hands to right heel.
4. Arms straight forward beside the ears (or along the sides / palms at the chest); right foot flexed, toes pointing at the floor.
5. Both hip points face the floor and stay level; left leg straight with a soft knee; neck long, gaze at the floor slightly ahead.

Muscles worked

Main: glutes, hamstrings
Supporting: lower back, quads, shoulders