Yoga the Plane

The Plane – an easy start to Virabhadrasana or Warrior III

Warrior III or Virabhadrasana is one of the Yoga classics and this posture, the Plane, is a good way of developing the strength and co-ordination you will need to achieve it.


  • Improves balance
  • Develops core strength
  • Strengthens and tones the feet, ankles and legs
  • Stretches and tones the upper back

How to do it

I always begin standing postures from Tadasana, the mountain pose, as this gives you physical steadiness and mental stillness.

  • Stand in Tadasana and allow your breath to settle
  • Set your gaze gently on something at eye level which will hold your attention while you practise
  • Gently move your weight onto your right foot, then slide the left foot back and rest your toes on the floor behind you
  • Ease your weight onto your right foot
  • Extend your arms to your sides at shoulder height, keeping them straight
  • Centre your weight on your right foot and gently raise your left leg behind you, keeping it straight and extend your upper body forwards
  • Visualise the back of your head to the back of your left leg forming a straight line
  • Breathe gently and hold the balance
  • To finish, bring lower your left leg slowly to the ground as you return your upper body to its upright position
  • Lower your arms to your sides
  • Repeat on the other side

Things to watch

  • Your upper body should only move forward enough to balance the lifting movement of the back leg
  • Remain focussed so that you can balance well
  • If you are not confident about balancing, stand near a wall so that you can easily reach it for support
  • Feel the back muscles and stomach muscles working in harmony to keep the movement steady and controlled

Here is a link for more info about the posture:

Izzy Ixer

British Wheel of Yoga Dip Yoga Tutor and Coach

You can find out more about Izzy here and about yoga at the Centre here

Twitter @IzzyIxer or @IzzyYoga


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