Unstable in Warrior 3? Here’s how to find your balance.

In Yoga diaryIn the Archives series, we share a curated collection of articles originally published in back issues dating back to 1975. These stories offer a glimpse into how yoga has been interpreted, written about, and practiced over the years. This article first appeared in the January 1981 issue Yoga diary. You can find more of our archives here.

At first glance, Warrior 3 seems to only challenge your balance, but few poses require as much awareness (necessary to maintain body extension and strength) as Virabhadrasana III. Although this asana is not considered a beginner’s pose, it offers the intermediate student the opportunity to work the entire body. It increases heart and breathing rates and prepares the body for poses that require flexibility in the legs and extension of the spine, such as seated forward bends.

In this asana the entire body is balanced on the axis of the hip joint of the supporting leg. This requires tremendous force in that leg, keeping the torso horizontal to the ground. In addition, the arms are positioned against gravity, strengthening the muscles of the shoulders, upper back and abdomen.

Achieving postural balance depends on placing the pelvis at just the right point in relation 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 rise too high. When the pelvis is misaligned, the spine is distorted and the student will find it difficult to create the straight line of the body from the fingertips to the 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 single muscles of the back. The beauty and comfort of backbends comes from the student’s ability to move the spine into or within the torso, but if the bones of the back remain close to the surface, at the back, the backbend can be uncomfortable. This happens because when the pupil moves backward, the vertebrae seem to touch each other, compressing the structures that are close to the skin of the back. Moving the spine inwards creates more space along the inside of the arch, the back of the spine.

However, when the abdominal side of the torso is allowed to extend, the spine 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 spine are the most sensitive to pressure and pain.

Virabhadrasana III combines strength and flexibility, the best combination there is to prevent injuries.

Warrior 3 brings the ribs to the ground, allowing the chest to open and the lungs to expand. Additionally, Iyengar states that the pose is especially good for the legs and improves “posture and posture.” Good posture, he emphasizes, helps the body develop correctly by allowing each body part to carry the correct weight.

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 balance in the pose. This balance cannot be achieved if the student focuses solely on rising into the pose and on the forward movement required to do so. The final movement consists of lifting the torso and straightening the supporting leg, and balancing with that leg horizontal to the ground (image 1). Generally, the student is so concerned about what is going to happen next, the “future” of the pose, that little attention is paid to the back leg, the “past” of the pose.

This makes balancing difficult. But if the student keeps his awareness on both the forward movement of the arms and the simultaneous stretching backward, the body rises effortlessly and balance is a gift. For the pose to be an effortless effort, a pose 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 is nowhere, or simply rests in the center of these equal and opposite thoughts. Then the student experiences the equanimity that is asana. It is like the equanimity of meditation, when all aspects of the self are in harmony. The mind and body can be still, not just still.

Virabhadrasna III also brings a balance between strength and surrender. Without strength the pose cannot be held; but unless the student surrenders to the posture with softer breathing and relaxed concentrated movements, equilibrium cannot be achieved. The dual aspects of resistance or strength and surrender or balance are reflected in Warrior 3, as the student must let the pose happen while at the same time working very hard to perfect the pose. When the effort of ‘doing’ the pose becomes effortless, then the ‘doing’ has become ‘being’ and the pose has been perfected.

Warrior practice 3

This is one of the yoga poses with a wide stance. Start by placing the feet four to four and a half feet apart. Then turn the left foot 90° outward and the right foot 30° inward toward the midline. Raise the arms above the head and keep them parallel. Do not touch the hands until the shoulder and elbow joints are fully extended (this takes time and practice). Turn the torso toward the left leg, making sure the right side of the pelvis is rotated as much as possible so that the pelvis is even on both sides. Now bend the left knee at a 90° angle.

At this point, more experienced students can let the head fall back, ensuring that the back of the neck remains soft rather than compressed (Image 2).

To complete the pose, extend the torso over the bent knee, taking care not to round the back. As you exhale, lift the body to balance on the left leg. Remember to extend in both directions at the same time, through the right leg and hands. Keep the head up for balance and the neck extended.

Breathing should remain smooth and gentle. The student should not hold the breath even if the posture becomes difficult. Warrior 3 should be held for 20 to 30 seconds. Reverse the procedure to come out of the pose, always moving while exhaling. Then repeat on the other side.

Students can use a chair to practice this pose as follows. Position the seat so that the hands can rest on it after it is fully extended (Image 4). It will help maintain balance and allow the student to focus on alignment. The student will develop more strength now that the posture can be held longer. The wall can also be used as an aid in the following ways: Place the fingertips against the wall, or the ball of the back foot. These variations in practice will promote expansion and facilitate balance.