Unsteady in Warrior 3? Here's How to Find Your Balance.

In Yoga Journal’s Archives series, we share a curated collection of articles originally published in past issues beginning in 1975. These stories offer a glimpse into how yoga was interpreted, written about, and practiced throughout the years. This article first appeared in the January 1981 issue of Yoga Journal. Find more of our Archives here.

At first glance the Warrior 3 appears only to challenge one’s balance, but few poses require so much awareness (necessary to maintain body extension and strength) as Virabhadrasana III. Although this asana is not considered a beginner pose, it affords the intermediate student a chance to work the entire body. It increases heart and respiratory rates, and prepares the body for poses which require suppleness in the legs and spinal extension, such as seated forward bends.

In this asana, the entire body is balanced upon the axis of the hip joint of the supporting leg. This requires tremendous strength in that leg, which keeps the trunk horizontal to the ground. Additionally, the arms are positioned against the force of gravity, strengthening the muscles of the shoulders, upper back, and abdomen.

Achieving balance in the pose depends upon situating the pelvis at exactly the right point in relationship to the ground. Both hip bones should be parallel to each other and to the floor. When standing on the left leg, the right side of the pelvis should not drop too far down, nor should it lift up too high. When the pelvis is out of alignment, the spine is disturbed and the student will find it difficult to create the straight line stretch of the body from fingertips to toes.

Protecting the Spine in Warrior 3

Virabhadrasna III is actually a good preparation for beginning backbends. It teaches the student to move the spine and strengthens the back extensor muscles or lone muscles of the back. The beauty and comfort of backbends comes from the student’s ability to move the vertebral column into or inside of the trunk, but if the bones of the back remain near the surface, on the posterior side, the backbend can be uncomfortable. This happens because as the student moves backward, the vertebrae seem to touch, pressing the structures that are near the skin of the back. By moving the spine inward, more space is created along the inside of the arch, the back of the spine.

When the abdominal side of the trunk is able to stretch, however, the vertebral column can move forward evenly at each joint. Then less compression is felt on the back structures. It just so happens that the posterior structures of the vertebral column are the very ones which are the most sensitive to pressure and pain.

Virabhadrasana III combines strength and flexibility, the best combination there is for preventing injuries.

Warrior 3 brings the ribs down toward the floor, allowing the chest to open and the lungs to expand. In addition, Iyengar states that the pose is especially good for the legs and improves one’s “bearing and carriage.” Good posture, he emphasizes, helps the body to develop correctly by letting each body part bear weight as it should.

Change Your Mindset to Find Balance in Warrior 3

The psychology of Virabhadrasana III is perhaps its most interesting aspect. It takes quite a bit of concentration to maintain the balance of the pose. This balance cannot come if the student is concentrating only on getting up into the pose and on the forward motion that this requires. The final movement involves lifting the trunk and straightening the supporting leg, and balancing with that leg horizontal to the ground (picture 1). Generally, the student is so concerned with what is going to happen, the “future” of the pose, that little consideration is given to the back leg, the “past” of the pose.

This makes balancing difficult. But if the student keeps their awareness on both the forward movement of the arms and stretching backward simultaneously, then the body stems to lift up effortlessly and balance is a gift. In order for the pose to be effortless effort, to be one of awareness and strength, the student must remember to be in two places at once. When this is mastered, it is as if the mind were nowhere, or simply resting in the center of these equal and opposite thoughts. Then the student experiences the equanimity which is asana. It is like the equanimity of meditation, when all aspects of self are in harmony. The mind and body can be still, not merely quiet.

Virabhadrasna III also brings a balance between strength and surrender. Without strength, the pose cannot be held; but unless the student surrenders to the pose with softened breathing and relaxed concentrated movement, the balance cannot be attained. The dual aspects of resistance or strength and surrender or balance are manifested in Warrior 3 since the student must let the pose happen and simultaneously work very hard to perfect the pose. When the effort of “doing” the pose becomes effortless, then the “doing” has become “being” and the pose is perfected.

How to Practice Warrior 3

This is one of the wide-stance yoga poses. Begin by placing the feet four to four-and-a-half feet apart. Then turn the left foot out by 90° and the right foot in towards the midline, by 30°. Raise the arms above the head, keeping them parallel. Do not touch the hands until the shoulder and elbow joints are fully extended (this takes time and practice). Turn the trunk to face the left leg and make sure the right side of the pelvis is turned as much as possible so that the pelvis is even on both sides. Now bend the left knee toward a 90°angle.

At this point, more experienced students could let the head fall back, being sure to keep the back of the neck soft rather than compressed (picture 2).

To complete the pose, stretch the trunk over the bent knee, making sure not to round the back. With an exhalation, lift up to balance on the left leg remembering to stretch in both directions at once, through the right leg and the hands. Keep the head up for balance and the neck extended.

The breathing should remain fluid and soft. The student must not hold the breath even if the pose becomes difficult. Warrior 3 should be held for 20 to 30 seconds. Reverse the procedure to come out of the pose, always moving on the exhalation. Then repeat on the opposite side.

Students may use a chair to help practice this pose, as follows. Place the chair so that the hands will rest on it after a full extension is achieved (picture 4). It will help maintain balance and allow the student to concentrate on the alignment. The student will develop more strength now that the pose can be held longer. The wall may also be used as an aid in the following ways: either place the fingertips against the wall, or the ball of the back foot. These variations in practice will encourage extension and facilitate balance.