Warrior III

A challenging balancing pose that builds strength in the legs and core, and improves focus and stability. The body forms a "T" shape, parallel to the floor.

• Start in Warrior I with your right foot forward.
• Exhale and lean your torso forward over your right thigh, reaching your arms forward, parallel to each other and the floor.
• Shift your weight onto your right foot.
• Inhale and straighten your right leg as you lift your left leg off the floor, extending it back.
• Bring your torso, arms, and lifted left leg parallel to the floor, forming a "T" shape.
• Keep your standing leg strong and engaged, but avoid locking the knee.
• Engage your core to maintain balance and alignment.
• Gaze down at a fixed point on the floor to help with balance.
• Hold for several breaths. To release, exhale and slowly lower your left leg back to Warrior I, then step back to Mountain Pose. Repeat on the other side.

• Strengthens the ankles and legs.
• Strengthens the shoulders and muscles of the back.
• Tones the abdomen.
• Improves balance and posture.
• Develops concentration and focus.

• Place hands on hips or in prayer position at the chest for better balance.
• Use a wall or chair for support.
• Keep a slight bend in the standing knee.
• Practice lifting the back leg only partially until strength and balance improve.