"At first glance the Warrior 3 appears only to challenge one's balance, but few poses require so much awareness (necessary to maintain body extension and strength) as Virabhadrasana III. Although this asana is not considered a beginner pose, it affords the intermediate student a chance to work the entire body. It increases heart and respiratory rates, and prepares the body for poses which require suppleness in the legs and spinal extension, such as seated forward bends."
"Achieving balance in the pose depends upon situating the pelvis at exactly the right point in relationship to the ground. Both hip bones should be parallel to each other and to the floor. When standing on the left leg, the right side of the pelvis should not drop too far down, nor should it lift up too high. When the pelvis is out of alignment, the spine is disturbed and the student will find it difficult to create the straight line stretch of the body from fingertips to toes."
Virabhadrasana III (Warrior 3) engages the whole body by balancing on the hip joint of the supporting leg and holding the trunk horizontal, which demands great leg strength. The pose elevates heart and respiratory rates and conditions the shoulders, upper back, and abdomen as the arms resist gravity. Precise pelvic positioning—keeping both hip bones parallel to each other and the floor—is essential to protect spinal alignment and to create a straight-line stretch from fingertips to toes. The pose strengthens back extensor muscles and serves as preparation for beginning backbends and increased spinal mobility.
Read at Yoga Journal
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