Warrior III
- Pro
- Advanced
- Yoga
Warrior III is a standing yoga pose held on one leg, torso and back leg forming one straight line parallel to the floor. Balancing on a single leg loads the glutes, hamstrings and abs as stabilizers rather than through movement. Advanced practitioners use it as a warmup, a cooldown or a recovery flow, held for time on each side.
- Muscles
- Glutes, Hamstrings, Abs
- Equipment
- Bodyweight
- Logged as
- Timed hold
How to
- Stand tall, then shift your weight onto one leg.
- Hinge forward, lifting the back leg to hip height.
- Reach your arms forward or back, body in one line.
- Square your hips down, hold, then switch sides.
Form cues
- Fix your gaze on one spot to steady your balance.
- Press firmly through the standing foot's whole sole.
- Draw your navel in to steady your torso.
Common mistakes
- Hips rotate open toward the ceiling. Square both hip points toward the floor.
- Standing knee locks and starts to wobble. Keep a soft microbend in the standing knee.
- Back leg drops below hip height. Lift the back leg until it is level with your hip.
Wellboy is a wellness and fitness app, not a healthcare service, and it does not provide medical advice. Talk to a doctor or another healthcare professional before starting a new exercise or diet routine if you have a medical condition, an injury, are pregnant, or have symptoms.
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