YogaFold
YOGAFOLD · POSE GUIDE
Warrior III
Virabhadrasana III
Balance on one leg, tip your torso forward and lift the other leg behind you. Lengthen your raised leg and torso toward a horizontal line, with arms forward, sideways or alongside the body.
Virabhadra (a mythical warrior) + asana (pose) → Balancing Warrior III.
Movement guidance
Preparation
From a high lunge, establish support through your front foot. Place a chair in front if needed.
Entry and alignment
Tip your torso forward and lift your back foot, extending your torso and raised leg in one long line. Adjust your pelvis to face the floor.
Hold and breathe
Keep your pelvis from opening sideways and soften the standing knee. Keep breathing comfortably without holding your breath.
Exit and next movement
Soften the standing knee and lower the raised foot behind you. Lift your torso to return to a lunge.
Variations and sequence transitions
Choose variations and transitions within your comfortable range.
Digasana B · Arms to the sides
Balance on one leg with the torso and back leg long and horizontal, extending both arms sideways rather than forward as in basic Warrior III.
Easier variations and preparation
Rest both hands on a wall or chair and keep the raised leg low.
Difficulty refers to the photographed form. Individual experience may differ.
Tadasana (Mountain Pose)
Urdhva Hastasana (Upward Salute)
Uttanasana (Standing Forward Bend)
Ardha Uttanasana (Half Standing Forward Bend)