Warrior III anatomy
Warrior III · Virabhadrasana III · Tư thế chiến binh III
Warrior III mainly works quadriceps, gluteus maximus (left), hamstrings (left), erector spinae; it stretches hamstrings (right), gluteus maximus (right); gluteus medius (right), gluteus minimus (right), soleus (right) stabilize.
Opening the 3D model…
Balance on one leg with the torso and the other leg lifted in one line parallel to the floor, arms reaching forward. The gluteus maximus and hamstrings of the lifted leg work hard while the standing leg's hamstrings lengthen.
Muscles in this pose
Working (contracting): Quadriceps, Gluteus maximus (left), Hamstrings (left), Erector spinae, Multifidus, Deltoid, Trapezius, Serratus anterior, Triceps brachii
Stretching: Hamstrings (right), Gluteus maximus (right)
Stabilizing: Gluteus medius (right), Gluteus minimus (right), Soleus (right), Tibialis anterior (right), Tibialis posterior (right), Fibularis group (right), Adductors (left), Transversus abdominis, Obliques
Why these muscles work or stretch
- Quadriceps · Working (contracting): Keeps the standing leg straight and stable
- Gluteus maximus · Working (contracting): Lifts the back leg to hip height
- Erector spinae · Working (contracting): Holds the torso straight and parallel to the floor
- Deltoid · Working (contracting): Holds the arms reaching forward
- Hamstrings · Stretching: Lengthens with the standing hip flexed about 90°
- Gluteus medius · Stabilizing: Keeps the pelvis level
- Tibialis posterior · Stabilizing: Supports the arch of the standing foot
- Adductors · Stabilizing: Keeps the lifted leg from rotating outward
- Obliques · Stabilizing: Resists rotation of the pelvis
Practice cues
- Level your hips; point your back toes to the floor
- Press your lifted heel back and reach your arms forward
- Keep your standing leg strong without locking the knee
Benefits
- Strengthens the glutes, hamstrings and back muscles
- Trains balance and keeping the pelvis level
- Strengthens the standing leg and the foot arch
- Stretches the hamstrings of the standing leg
Cautions / contraindications
- Dizziness or low blood pressure: practice near a wall or chair
- Use caution with a knee, ankle or hip injury of the standing leg
- Go gently with low back pain: lower the back leg, keep the back long
- Uncontrolled high blood pressure: hands on hips, hold briefly
Easier variations
- Place your hands on tall blocks or the back of a chair
- Keep hands on hips; lower the back leg or rest the toes on the floor
General information, not a substitute for advice from a doctor or teacher.
Written and reviewed by Yoga An Viên center · Updated 18/10/2026
How to practice this pose (YogaWay, in Vietnamese)
Related poses
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- Bird Dog Dandayamana Bharmanasana
- Dancer Pose Natarajasana
- Sugarcane Pose Ardha Chandra Chapasana
- Three-Legged Downward Dog Eka Pada Adho Mukha Svanasana
- Superman Pose Viparita Salabhasana
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