Warrior III Mini-Clinic

This post is #11 in an ongoing series highlighting my YouTube channel “library” of videos. A quick note: I started uploading videos of my classes to YouTube in summer of 2016…5 years ago. My approach to teaching yoga and movement has evolved since then. For the latest, most evidence-based iteration of my teaching, please see my online recorded classes. Pay what you can to drop in. Or join the monthly membership for full access to recordings and live classes for a small fee.

For the past few months, in addition to my weekly online studio classes, I’ve added more-or-less a video a week to my YouTube channel.

The most recent is a 20 minute mini-clinic that makes accessing Warrior III pose easier.

Warrior III is a demanding pose – requiring above average hamstring length, and a lot of hip, foot and ankle stability and strength.

No short video can get to every component of this pose, but if you are someone who has found Virabhadrasana III (Warrior III) to be tricky, give this practice a go, and let me know how you feel in the comments below.

In it, I teach some key ways to increase hamstring length, sustainably.


As always, yoga classes, especially group and/or online classes are not a substitute for licensed physical therapy or medical help. Yoga is a wonderful and vast collection of tools, techniques and viewpoints, which of course includes nutritious movement, but you get ONE BODY. If you could only keep one car (or bicycle) for life, you would not hesitate to take it to the mechanic. Treat your body well and if you are in pain, see a physio ! There is no substitute.

In this class you will:

  • Learn nerve gliding techniques for decreasing tone (and increasing flexibility) of the hamstrings
  • Improve toe splay
  • Understand reasonable alternatives to the “full expression” of Warrior III

Warrior III Mini-Clinic

As always, this video is for educational purposes, and is NOT a replacement for medical advice including physical therapy. If you have pain anywhere in your body, please see a physical therapist (physiotherapist), such as myself. I have a physical therapy center in Woodley Park neighborhood in Washington, DC directly across from the National Zoo, I also see clients on telehealth (from anywhere in the world), and no prescription is needed to see me. To go directly to the booking site, click https://wellilo.janeapp.com.

For those who have seen a physical therapist before without much to show for it: try a different one and try for more than 3 sessions. Commit to daily PT exercises at home. Nothing will replace skillful, individualized care for your long term health.


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1-2 Blocks

I post these videos for free, and your “LIKEs” and subscribes means a ton to me. Please leave any feedback, questions or comments below the video, and if you might like to watch more, let me know by hitting “Subscribe” on my channel. You’ll be notified when new content is uploaded so you never miss a video!

**To learn more about yoga anatomy and what informs this kind of therapeutic teaching, please check out my 12 week, information-packed yoga anatomy mentorship by visiting https://www.yogaanatomyacademy.com. **

This article was originally published July 26, 2021

Categories: Yoga