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Yoga Pose of the Week: Virabhadrasana III or Warrior III

Updated: Jan 15, 2023

Warrior 3 yoga Pose

Yoga Pose of the week

Welcome to Yoga Pose of the Week.

This week we are focusing on Warrior III or Virabhdrasana III

Pose type: Stretch and Balance

Name: Virabhadrasana III or Warrior III

A wonderful pose for All levels ( see Modifications below for your level)

This posture helps open and activate, your third eye (Ajna) chakra, Heart (Anahata), and Solar Plexus (Manipura), Sacral (Swadisthana), and Root (Muladhara) Chakras.


  • Strengthens the ankles, legs, and shoulders

  • Tones and increase flexibility in the hamstrings, Psoas, Quads

  • Improves and balance and posture


  • This pose can be difficult on the ankle and knee joints. Practice this with care and move slowly with control to losing your balance.


Get your copy today!


To Access this Pose:

1. Start from mountain pose. Inhale lift your arms overhead. (You can either have palms face each other or clasp the hands.)

2. Exhale and lift your left leg nice and slow while engaging your core. (pull belly in towards the spine.)

Note: If you have knee issues you can keep a slight bend in your base leg.

3. Keep your gaze on a fixpoint and try to lift your back leg as high as you can while straightening the base leg and stretch your arms forward.

Note: you want to keep your hips squared to the floor and pressing the heel of your base foot into the floor.

4. Try to hold this pose for 30 seconds up to 1 minute. Pivot upwards from the hips and return back to mountain pose.

Note: Never allow yourself to compress above the tailbone.

5. Repeat with the other leg.

All Level Tips

Beginner: Trying placing your hands on the back of a chair so you can feel how high you can lift your back leg without focusing too much on losing your balance.

Intermediate: Try this in an open space and try different hand positions such as hands apart, or arms spread wide.

Advanced: Trying placing your hands into reverse prayer or transitioning into a standing split placing your hands on the ankle of your base leg.


If you need some extra encouragement to start your journey, become a member today to get access to free resources, videos, and more.

You do not need to start your journey on your own.

Feel free to email me with any questions.


In order to get here, you need a steady and consistent practice. If you slide over to the next image. You will see that my downward facing dog needed a lot of work. Back when I started my practice in 2014 I had tight hamstrings amongst other things. Over time I saw improvements and now this is where I am today.

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Hey, Kenya here your new yoga bestie! Allow me to introduce myself. I am a Certified Yoga Coach on a mission to help you create more balance in life while reducing stress using mindfulness movements. In addition to raising two kids, I am also a Course Creator, Author, and Podcast Host of "From My Mat to Yours" (available anywhere you listen to your podcast) Want to work with me? Click here to check out how.

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