Sinead’s pose of the week: Virabhadrasana 3 (Warrior 3 pose)

How to improve your Warrior 3 pose

Here’s a few great tips from Sinead to help you improve your Warrior 3 pose. We all know that it’s a pretty challenging pose!

There’s a lot going on in Virabhadrasana 3: balance, upper body strength and lower body strength. Below you’ll find Sinead’s tips on improving your Warrior 3 pose. You can practice your Warrior 3 pose in class as well as at home

How’s about posting a picture of your Warrior 3 pose on our Facebook, Twitter or Instagram?


Warrior 3 pose

Work on your Warrior 3 pose this week

It’s a good idea to prep the warrior 3 pose first, try standing forward folds lifting one leg at a time and holding it up for 6 breaths.

You might also benefit from opening up the hip flexors a little too with a Warrior 1 (Virabhadrasana 1) or a high lunge.

When you move into the pose try to keep your arms with your ears, roll your shoulders down your back, make sure the core is strong here to support the lower back and the hips. You want the standing leg to be strong, especially the quadriceps muscles.

And with the lifted leg you can keep it active by pressing the heel backwards and flexing the toes towards the face.

Then comes the focus on the hips! Try to keep them level, so the hip of the lifted leg is as low as the hip on the standing leg. The hip on the standing leg may jump forwards towards your armpit, so try to lengthen that hip away from the armpit again to bring it back in line.


You can have the hands in Anjali Mudra (prayer position) in front of the chest to give the upper back, shoulders and arms an easier time.

You can also have the hands on the floor or supported on bricks if balance isn’t your thing and you’d like to focus on alignment of the hips and legs more.


We’d love to see your Warrior 3 pose on social media

warrior 3 pose


If you’d like a bit of help, feel free to ask the teachers for tips on your Warrior 3 pose next time you’re in class.

Best of luck with your practice! We’d love to see your Warrior 3 pose on our Facebook, Twitter or Instagram with #yfweeklypose


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