Warrior III
Maya - Pose Assistant
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Benefits
Warrior III is an intermediate standing balance pose that builds significant strength in the standing leg, core, and back muscles. It improves balance, posture, coordination, stamina, and concentration.
Practice Guide
From Warrior I or Crescent Lunge (right foot forward): Hinge forward from hips, bringing torso towards parallel with floor.
Shift weight fully onto front (right) foot. Straighten front leg (micro-bend okay).
Lift back (left) leg straight back, aiming for parallel to floor. Flex left foot, toes point down.
Body forms a 'T' shape. Arms can extend forward alongside ears, reach back alongside body (airplane arms), or stay at heart center/hips.
Engage core strongly. Keep hips level. Gaze down or slightly forward.
Hold, breathe. Exit: Bend front knee, lower back foot down returning to lunge/Warrior I, or lower hands/foot to floor.
Modifications
Keep hands on hips or at heart center (easier balance).
Use yoga blocks under hands for support (torso remains parallel).
Practice with back foot pressing lightly against a wall.
Keep a micro-bend in the standing knee.
Airplane arms (arms reaching back alongside body).
Safety Notes
⚠High blood pressure (avoid holding long, modify arms)
⚠Recent or chronic injuries to knee, ankle, hip, or shoulder
⚠Significant balance issues (use support or modifications)
Anatomy
Muscles Targeted
Muscles Stretched
What's Next?
Maya suggests trying these poses:
Focus Areas
Yoga Styles
Sequencing
✨ Maya's Tips
These insights help Maya understand how this pose flows with others when creating sequences and classes.