Warrior Pose 3 Exercise Guide
Warrior 3 Pose is considered an intermediate balancing yoga pose that creates stability throughout your entire body. It utilizes all of the muscles throughout your core, arms and legs. The position improves balance, posture and full-body coordination while it strengthens the whole back side of the body.
How to do Warrior Pose 3
Stand at the top of your mat with your hands on your hips. Inhale, reach up, and lift your right knee to your chest. Exhale, hinge from your hips, and shoot your right leg back.
You should use a chair to assist in balance to keep strain and weight from the lower body. When standing on one leg induces discomfort or fatigue to the knees, stop the position.
When balance is too difficult in this position, rest your hands on two blocks positioned around a foot in front of your feet.
Full Body Stretch
Learn how to do warrior pose 3 from this step-by-step illustrations:
The muscles used for warrior pose 3 may change slightly based on the your trained range of motion and technique, but in the most general case, the muscles used for warrior pose 3 are:
- Lower Abs
- Side Deltoids
- Transverse Abs
Frequently Asked Questions
Training, Progressions and Regressions
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Standards and Averages
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|Type(s)||Bodyweight, Calisthenic, Strength, Compound|
|Muscles Worked||Gastrocnemius, Biceps Femoris, Deltoids, Quadriceps, Latissimus Dorsi, Lower Abdominals, Splenius, Posterior Deltoids, Transverse Abdominis|
|Difficulty Level(s)||Basic, Easy, Moderate|
|Equipment||No Equipment, Mat|
|Location||At Gym, At Home, Outdoor|
|Target muscle(s)||Hamstrings, Deltoids, Quadriceps, Lower Abs, Side Deltoids, Transverse Abs|
|Synergyst muscle(s)||Calves, Lats, Splenius|