Improve Balance in Warrior Three Posture

Trish Corley Author

Two Uncommon Alignment Cues For Warrior Three

Do you or your students struggle to find balance in Warrior 3?

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I was recently teaching Warrior Three in a group yoga class and I could see the frustration on the students' faces as they struggled to find stability in the pose. Legs wobbled, arms flailed, and more than a few stumbled out of posture. While there are a variety of cues that help students find balance, I introduced two alignment tips that had help me personally:

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“Squeeze your shoulder blades towards each other,” I said, “and draw your front ribs in towards each other.” The shift in the room was almost immediate. Students who had been on the verge of giving up suddenly found their balance, their bodies aligning into strong and stable warrior 3s. Seeing the transformation in their practice was a powerful reminder of how small adjustments can make a big difference in mastering this pose.

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Warrior Three (Virabhadrasana III or airplane) is a challenging standing posture that requires strength, stability, and focus. It’s a potsure that not only tests your physical balance but also cultivates a sense of mental steadiness. Whether you're a seasoned yogi, new to the practice, or a yoga teacher, refining your alignment in Warrior Three can be a game-changer for finding that elusive balance.

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In this blog, we’ll explore two uncommon yet highly effective alignment cues that may seem both unusual and subtle. However, they can have a profound impact on the stability and overall experience in Warrior Three.

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Before we dive into these alignment cues, let’s briefly review the fundamentals of Warrior 3. The posture involves standing on one leg while the other leg extends straight back, parallel to the floor. The torso is brought parallel to the ground with an aim to create a long line from the crown of the head to the lifted heel. Your arms can be extended forward, alongside your body, or in prayer position at the heart center.

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Balanced alignment in Warrior Three is essential not only for balance but also for supporting your lower back and maximizing the benefits of the pose. It is common to hear cues that focus on grounding down the standing foot and lifting the back leg. I often hear cues directed towards abdominal engagement as well.

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While these are all valuable areas to focus on, we often overlook the role of the shoulder blades and the front ribs in stabilizing the core and drawing everything into the center line. These are key elements for balance in this posture. 

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Alignment Cue: Squeeze Your Shoulder Blades Towards Each Other

The first alignment cue is to squeeze your shoulder blades (scapulae) towards each other. This action, which is referred anatomically to as scapular retraction is not about pinching the shoulders together to the point of discomfort. Rather, it’s a subtle engagement that activates the muscles of the upper back, particularly the rhomboids and trapezius

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Why does squeezing the shoulder blades together contribute to stability?

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Activates the Upper Back: 

Squeezing the shoulder blades together engages the muscles of the upper back, which are crucial for maintaining an open and stable chest. This action counters the tendency to collapse the chest or round the shoulders forward, which can throw off your balance.

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Creates a Stable Foundation for the Arms: 

Whether your arms are extended forward or alongside your body, this cue provides a stable foundation by anchoring the arms through the upper back muscles. This stability helps to maintain the alignment of the torso and prevents unnecessary swaying or movement that can destabilize the pose.

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Promotes Spinal Alignment:

It is common for students to demonstrate increased flexion (rounding) in the thoracic spine. When the shoulder blades are drawn towards each other, the thoracic spine naturally moves towards a neutral position. This neutral spine helps maintaining a stable core. This not only helps with balance, but also reduces strain on the lower back.
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Enhances Focus and Centering:

The act of drawing the shoulder blades together encourages a sense of focus and centering. It’s as if you are gathering your energy into the midline of your body, which not only improves physical balance but also enhances mental concentration.

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Alignment Cue: Draw Your Front Ribs In Towards Each Other

The second cue is to draw your front ribs in towards each other. This action involves engaging abdominal muscles to create a feeling of drawing the front ribs down and in towards the center line of the body.

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Why does drawing the front ribs in towards each other contribute to stability?

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Engages the Deep Core Muscles:

By drawing the front ribs in, you activate the deep core muscles that support the spine and pelvis. This core engagement supports the lower back and creates overall stability at the center of the body.

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Prevents Hyperextension of the Lower Back:

It is common for students to allow for the low back to “overarch” in Warrior Three. This can lead to discomfort and instability. Drawing the front ribs in counteracts this by aligning the ribcage with the pelvis, creating a more neutral spine and a stable spine.

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Reverses Rib Flare:

Rib flare is when the ribs “flare” open and away from each other. It often goes hand in hand with hyperextension of the lower back. Drawing the front ribs towards each other is the direct action that opposes rib flare and therefore restores neutral spine and increases stability at the spine.

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Encourages a Sense of Centering:

Similar to the effect of the shoulder blades, drawing the front ribs in fosters a sense of centering. It’s as though you are gathering your energy inward, which enhances your physical and mental steadiness in the posture.

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Putting It All Together

Now that we’ve explored these two alignment cues individually, let’s see how they work together to create a more stable and balanced Warrior Three.

1. Come into the form of the posture (Warrior Three): Begin by standing in Tadasana (Mountain Pose) and then shift your weight onto one leg. Hinge forward at your hips as you lift the opposite leg behind you. Reach your hands back alongside your body.

2. Apply the Shoulder Blade Cue: As you reach the top of your head forward, squeeze your shoulder blades towards each other. Observe if this opens your chest and stabilizes your upper back, creating a strong core for the arms to anchor into.

3. Apply Ribs Cue: Now, draw your front ribs in towards each other, feeling the engagement of your deep core muscles. Notice if this action prevents your lower back from overarching and brings a sense of lightness and stability to the pose. 

4. Find Your Balance: With both cues in place, find your balance. You can press the four corners of your standing foot down into the ground. Reach the four corners of your lifted leg to the wall/space behind you. Imagine a straight line of energy running from the top of your head to your heel, with your shoulder blades and ribs supporting the integrity of this line.

5. Hold and Breathe: Hold the posture for several breaths while you maintain the alignment of your shoulder blades and front ribs. Take full inhales and with each exhale squeeze your shoulder blades together and draw your front ribs in towards each other. 

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Conclusion

Warrior Three is a dynamic and challenging posture that requires both strength and balance. By incorporating these two uncommon alignment cues—squeeze your shoulder blades towards each other and draw your front ribs in towards each other—you can enhance your stability, support your lower back, and find a greater sense of centering in the posture. These subtle actions not only improve your physical alignment but also cultivate a deeper connection to your core, both physically and mentally. 

Next time you practice Warrior Three, give these cues a try. You may be surprised at how much more grounded and balanced you feel, both on and off the mat. And of course if you are a yoga teacher, you can share these cues with your students. Be prepared to see a transformation in their alignment and their balance!

For more clear, effective, anatomy-informed cues t

hat can be used in any posture to improve balance, grab the 16 Anatomy Informed Yoga Cues You Can Use Now!

These are the exact cues I use in my yoga anatomy courses and yoga teacher trainings to ensure teachers are confident with teaching anatomy informed yoga!

Go from “I can’t learn anatomy” to teaching anatomy informed yoga classes. Your students will not only feel safe, but excited to learn from you and keep coming back!

Categories: : Cues, Ribs, Spine, Yoga Anatomy