beginner level

• reach forward with the crown of the head
• draw the belly in
• closed pelvis
• thigh muscles engaged
• knee of the extended leg down
• heel reaching upward and backward
• torso and leg in one line
• palms together
• kneecaps upward
• toes of the lifted leg on the floor
• no arching in the lower back

Virabhadrasana III (Warrior III Pose) is indeed a fundamental yoga pose that targets the muscles of the thighs and glutes, emphasizing balance and strength. For those who find maintaining balance challenging, spreading the arms to the sides, like airplane wings, can provide additional stability. For a more advanced variation, extending the arms forward without touching them together increases the challenge by shifting the center of gravity, requiring more core engagement and focus. Both variations enhance concentration, coordination, and muscular control.