Some of the benefits of warrior three pose include:
- Improved flexibility in the hamstrings, hips and shoulders
- Increased strength in the core muscles, legs, back, shoulders and arms
- Opening of the chest and lungs
- Stimulation of the abdominal organs
- Reduced anxiety due to the calming of the nervous system
- Improved focus and memory
- Improved stability
Two of the simplest ways to move into warrior three are from warrior one and downward-facing dog pose. If starting in warrior one pose, the legs will be in a lunge position with the arms overhead and palms facing each other. The weight is pressed into the front leg as it straightens while the other leg is lifted and the torso is lowered, bringing the body, back leg and arms parallel to the ground. Warrior three pose can also be reached via downward-facing dog pose by lifting one leg until it is parallel to the ground and then lifting the torso until it is also parallel to the ground. The arms stretch alongside the ears with palms facing each other.
Anyone with high blood pressure or heart problems should avoid this pose, as should those with shoulder, back, leg or hip injuries. Beginners can use the back of a chair to support the outstretched arms and maintain balance.