Are You Ready To Take On The Warrior 3 Yoga Pose?


If you are looking for a dynamic yoga pose and have mastered warrior 1 and 2, it’s time to take on warrior 3 which has an alternatively named pose – the flying dragon. This should give you some idea of its dynamic qualities and it doesn’t disappoint. Warrior 3 creates stability in the whole of your body but also requires, focus, power and strength.

yoga pose

How to perform a warrior 3 yoga pose

If you plan to practice this pose as a standalone posture currently, it’s important to do a warm-up first so that you do not over-stretch your muscles when not prepared. When you are ready, start in a high lunge yoga pose and move your right foot forward. Make sure that your hips are square to the front of the yoga mat and inhale, lifting your arms up above your head with your palms touching.  

Stabilize the torso

It’s important to stabilize the torso by activating your core. So, to do this, lift your pelvic floor and visualize drawing your navel as if towards your spine. Inhale and then, as soon you exhale, fold forward from the hips. Lower the upper body and your arms forward until you are at a 45° angle. This is a strong balancing pose and so, to center yourself before moving into the full posture, focus your gaze on an area in front of you.  Inhale and ground yourself through the front foot but shift your weight forwards now lifting the back foot from the floor. Exhale, straighten the leg you are standing on and bring your body and left leg so that it is parallel with the floor.

Your standing leg must be strong. To keep the leg strong, try to lift the muscles in the thigh but do not lock the knee out. Flex your left foot but make sure your toes are pointing downwards. Breathe deeply in this yoga pose and then, bend the front knee if you are able. Lower the back leg down and return to a high lunge posture. Once ready, move into mountain pose and then, repeat on the alternate leg so that your left leg now takes your weight. That’s the basics of warrior 3 yoga pose but there is more to consider. 

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