Warrior III

About This Pose

Balance on one leg with the torso and back leg parallel to the floor, arms extended forward or at the hips.

How to Practice

1. 1

   From Mountain Pose or the top of a High Lunge, shift all the weight onto the right foot.

2. 2

   On an exhale, hinge forward at the hip while simultaneously lifting the left leg behind you.

3. 3

   Bring the torso and left leg parallel to the floor, forming a T-shape.

4. 4

   Flex the left foot actively, pressing the heel back.

5. 5

   Extend the arms forward alongside the ears, or rest the hands on the hips.

6. 6

   Fix a soft gaze at one point on the floor for balance. Hold for 3–5 breaths, then switch sides.

Benefits

• Strengthens the standing leg, glutes, and back
• improves balance and focus