In today’s yoga foundations, we explore the pose warrior III. This balancing pose requires strong support in the legs and ankles and strength in your core. In addition to improving your balance, this advanced pose activates almost all of the muscles in the body, raising the heart rate. You may even break a little sweat.

How to Do Warrior III

  • Begin in Mountain Pose. As you exhale, step your feet 3 1/2 to 4 feet apart. Raise your arms parallel to the floor and reach out strong with the shoulder blades wide apart. Face your palms down toward the floor.
  • Turn your right foot forward 45 degrees and your left foot out to the left 90 degrees. Align the left heel with the right heel. Engage your thigh muscles.
  • Exhale and bend your left knee over the left ankle. Keep the shin perpendicular to the floor. Keep the right leg engaged while pressing the toes of the right foot firmly to the floor.
  • Stretch the arms as far back and as far forward as you can, keeping them parallel to the floor. Keep the torso elongated and the shoulders back and down. Turn the head to the left and gaze over the fingers.
  • Stay in Warrior 3 for 30 seconds to 1 minute. Inhale to come up. Reverse the feet and repeat on the left side.

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