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How to Virabhadrasana III (Warrior III)?

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Be a spiritual warrior in this intermediate balance pose

Start in Mountain Pose (Tadasana). Feet hip-distance apart and your arms down by your side. Inhale slowly allowing yourself to bring your awareness to the practice. Remember, your mind is part of it.


Turn to the left and step your feet wide apart, about 4 to 5 feet.

Turn your right foot out 90 degrees so your toes point to the top of the mat.

Pivot your left foot inward at a 45-degree angle. Point your pelvis and torso in the same direction as your right toes are pointing.


Bend your right knee over your right ankle so your shin is perpendicular to the floor. Raise your arms overhead with your palms facing each other. This is Warrior I (Virabhadrasana I).


Press your weight into your right foot. Shift your weight forward bringing your body parallel to the ground. Your arms, still extended, will now reach forward.


Push your heel out as if you're pressing a wall behind you. I personally like to use an actual wall.


Engaged both quadriceps. Straighten your standing leg as you continue to lift the left leg.


Work toward bringing your arms, torso, hips, and raised leg in the same line.

Gaze at the floor a few feet in front of your body.
Hold the pose for 30 seconds to a minute.

To release, exhale as you softly lower your left foot back to the floor, coming again into Warrior I. Lower your arms and step forward into Mountain Pose. Repeat the pose for the same amount of time on the opposite side.

 

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