Warrior III, Virabhadrasana III, is a standing pose that is part of the Warrior sequence (you can go over warrior I and warrior II by clicking). This pose can indeed be intimidating as it is an intermediate balancing pose and takes a lot of focus and concentration. This standing pose does create stability throughout your entire body by using every muscle including your legs, arms, and core.
Warrior III strengths the whole back side of your body, including your shoulders, hamstrings, and back. It also tones and strengthens your abdominal muscles at the same time. This pose helps to improve your balance, coordination, and posture. This helps to enhance your ability to concentrate, keeping your mind clear and calmly focused. When you learn to hone your attention it becomes the key to discovering the connection between mind body and spirit. This is the true meaning of YOGA.
To successfully do Warrior III, begin in mountain pose with your feet hip distance apart and your arms at your side. Keep your breath steady and smooth as you begin to be present in the moment. Slightly turn to your left and spread your feet apart about 5 feet. Turn your right foot at a 90 degree angle and your left foot at a 45 degree angle. Keep your pelvis and torso in the same direction as your right foot. Begin by bending your right knee just over you ankle and raise your arms over your head with your palms facing each other. Press firmly into your right foot and begin to lift your left leg as you lower your torso attempting to bring your upper body parallel to the mat. Your arms will follow your torso and are now extending forward. Flex your foot and reach out through your heel as if you’re pressing something behind you. Focus on bringing your torso, arms, and hips parallel to the mat. Take your time and keep your mind calm. Stretch your body from your fingertips to your heels. Bring your gaze to the floor and keep your mind and breathe calm. Hold this pose for 30 seconds. To release, exhale softly and lower your left foot to the ground transitioning into warrior 1. Repeat this pose on the other side with your left foot at 90 degrees and your right foot at 45 degrees.