Standing · Intermediate
Warrior III
Virabhadrasana III·वीरभद्रासन III·vīrabhadrāsana III
Also called: Warrior 3, Airplane Pose
Warrior III is the integration pose of the Virabhadra trilogy — balance, strength, and concentration in one shape. Don't worry if the back leg won't lift to parallel; the practice is the steady horizontal line, not the height.
Benefits
- Strengthens the back of the standing leg, glutes, and core
- Trains hip-level proprioception (level pelvis under single-leg load)
- Single-pointed concentration — great for users with attention drift
- Builds the postural endurance for longer holds and inversions
How to practise Warrior III
- Stand with feet hip-width apart.
- Shift all your weight onto your right foot. Slightly bend the right knee for stability.
- Hinge forward at your hips, lifting your left leg straight behind you.
- Reach your arms straight forward, like an airplane.
- Form one long line from fingertips through the back heel.
- Keep both hips level — don't let the lifted hip rotate up.
- Gaze at a point on the floor about a foot in front of you. Switch sides.
Suggested hold: 30s · Breath: Natural
How Warrior III affects your doshas
In Ayurveda the same pose lands differently depending on your constitution. This is the lens the app uses to sequence your practice.
| Dosha | Effect | Notes |
|---|---|---|
| Vata | Neutral | broadly neutral |
| Pitta | Neutral | broadly neutral |
| Kapha | Balancing | a good fit — helps settle this dosha |
Who should avoid or modify this pose
- Pregnant women shouldn't practice from the second trimester onward
- Don't practice with severe high blood pressure
- Avoid with recent knee, hip, or ankle injury in the standing leg
- Skip if you have severe lower-back pain
If you're pregnant, injured, or managing a condition, check with a qualified teacher or clinician before practising.
Modifications
- Practice with the fingertips on a wall in front of you for balance support
- Hands at the heart instead of overhead
- Lower the back leg toward the floor — height is not the goal
- Use a chair behind for the lifted leg to rest on
Traditional source: Modern hatha — Modern hatha. The full balance variant of the Virabhadra trilogy. Not in the Hatha Yoga Pradipika Ch. 1.