Warrior 3 (Sanskrit: Virabhadrasana 3 – veer-ah-bah-DRAHS-anna)

Warrior 3 is a one-legged balancing pose.

Benefits:

· For the standing leg – stretches the hamstrings and the glutes, strengthens the quads and ankles,

· For the lifted leg – stretches the front hip flexor and strengthens the hamstrings and glutes.

· Improves circulation,

· Enhances muscular endurance,

· Improves balance,

· Builds focus,

· Develops willpower.

How to Practice:

Moving into Warrior 3 can come from a variety of places, here are 3 ways:

· From Warrior 1 to Warrior 3

· From Mountain pose to Warrior 3 (described below)

· From Forward Fold to Warrior 3

Moving from Mountain Pose to Warrior 3:

Start in Mountain Pose, the basic standing pose.

Move one leg back into a kickstand, hands at your heart. Slowly lean your torso forward as you lift the back leg. There can be a micro bend in the supporting knee. The back leg is in a neutral position, neither internally nor externally rotated with the foot flexed and toes pointing down towards the floor.

In this pose, think about a seesaw. Your hips are the middle/fulcrum, as your leg lifts, your torso moves forward and down. Your eyes are looking down toward your mat. Hands can stay at your heart, open out to the sides, or placed alongside your body.

You can use a wall to help balance, practice this pose holding onto a chair or use blocks for support.