Balance · intermediate

Warrior III

Virabhadrasana III

A single-leg balance held horizontal — the pose that exposes exactly how strong the standing-leg glute is.

Warrior III Photograph coming soon

A rigged MakeHuman figure animated into Warrior III from this guide's own alignment cues — not a photo or scan of a real instructor. Same avatar as Mountain Pose and Downward Dog; the clip enters from Mountain Pose, holds with a visible breath, and releases back — balanced on one leg, torso and lifted heel levelled into one line, with the contacts solved onto one floor plane on every frame. Built with MPFB2 from the MakeHuman community CC0 system assets.

How to do it

  1. From a lunge, shift weight into the front foot.
  2. Hinge the torso forward as the back leg lifts toward hip height.
  3. Keep the hips level — the lifted hip wants to open upward; don't let it.
  4. Reach the arms forward, alongside the body, or hands to hips.

Why it helps

  • Builds single-leg strength and stability
  • Trains the glutes and hamstrings of the standing leg
  • Sharpens balance and proprioception

Common mistakes

  • Opening the lifted hip to the side, which turns it into a different pose.
  • Lifting the leg higher than the torso and collapsing the lower back.

Before you try it

  • Use a wall or chair with any balance difficulty or low blood pressure.

This is general information, not medical advice. If you're working with an injury, a health condition, or you're pregnant, check with a doctor or physical therapist and tell your teacher before class.

Make it easier

  • Fingertips on a wall or two blocks.
  • Back toes staying lightly on the floor.
  • Hands on hips to simplify.

Where this pose shows up

Styles power

← All poses