Warrior III Newton Athletic Club

How To Master Warrior III

Are you struggling to master Warrior III pose? Thankfully YogaRu is here with expert tips and a warm up flow

After years of getting frustrated by how difficult I found Warrior III I have finally made peace with it. That’s not to say I’ve found perfection in the pose, but by breaking down its components I understand better why it’s a tricky pose. The main challenge of Warrior III is that it’s essentially a balancing pose.

With lots of different elements coming together:

  • The standing leg is carrying the full weight of the body while your centre of gravity is challenged by the back leg extending up and back and the upper body extending forward like a seesaw.
  • You’re reaching back through the heel of that back leg with nothing to press against, which makes it much harder to find strength in the lifted leg.
  • Your back is lifting the weight of the whole upper body, and the standing leg is stretching the back of the hip and the hamstrings.
  • Yhe upper body is using the muscles of a backbends, while the lower body is using the muscles of a forward bend. With all this going on the core strength is being recruited in its full circumference – front, sides and back – to stabilise you.

Prepping for warrior III

When you are coming into the pose keep the back foot on the ground for an extra breath before you lift up till you find the power of the muscle. If you’re finding it hard to establish your balance, bend the standing leg and press your foot into the ground. Lowering your centre of gravity makes it easier to find your balance. If you are finding it very hard to press through the lifted leg bend your knee and look for the strength of your muscles. Work on keeping your hips level and keep the raised leg lower than parallel to the ground if the hip of the back leg lifts up. Play around with flexing and pointing the foot of the raised leg. You’ll notice with the toes flexed you rely more on the quads to lift the leg and when pointed the hamstrings come into play.

How to prepare for warrior III

Flow for Warrior III

The above sequence strengthens your hamstrings, quads, glutes and core first and then gently stretches them in preparation for you peak pose.

Print out the below tips, along with the sequence, and take some extra time in your Warrior III:

  • From Eight Crescent Moon or Warrior I, place your hands on your hips, inhale, lean forward and step your left leg forward a little.
  • Exhale, hinge forward from the hip joint, lift your left leg parallel to the ground behind you, hips level to the ground. Roll the inner thigh of your left leg up, flex your foot and press out through the heel.
  • Reach your arms back or reach your arms forward in line with your ears, lengthen through your spine and the sides of the body, gaze to the ground, or to your fingertips if your arms are forward.

Top tips for warrior III

  • Find the strength of your back leg bring the short end of the back of your mat to the wall, place both hands on bricks at their highest height and press the sole of your foot into the wall.
  • To help you open your chest and lift through the back bring your hands to prayer position at your heart centre and press your hands to your chest and your chest to your hands.
  • To help you find your balance start with both knees bent and gradually straighten your legs out.
  • Keep your standing leg bent if your hit a tight hamstring.
  • Roll the inner thigh of the lifted leg up to help prevent the hip lifting and the leg from rotating outwards.

Enjoy establishing a new relationship to Warrior III with no self judgement and perfectionism.

Ruth Delahunty is a 200hr Yoga Alliance certified teacher and founder of Yogaru.ie, a yoga lifestyle website that promotes a yoga way of living both on and off the mat. For more information visit yogaru.ie.

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