WARRIOR 3

Benefits

  • Strengthens the feet, ankles, legs, hips, abs, back, shoulders, arms and neck.
  • Increases core strength.
  • Improves balance.
  • Enhances focus and concentration.

Skill Level

  • Advanced

Category

  • Balance

Yoga 15 Series

    Instructions

    • Stand with your feet hip-width apart, toes pointing straight ahead.
    • Shift your weight into your right foot and hug your left knee into your chest.
    • Take a deep breath in. Exhale, lean forward, bring your palms together at your chest and kick your left foot back. You can keep your standing leg slightly bent.
    • Fix your gaze on a point that isn't moving to help you keep your balance. 
    • Flex your left foot and point your toes straight down. Press back through your heel. 
    • Try to hold the pose for 3-5 deep breaths, in and out through your nose. Keep your hips level.
    • Take a deep breath in. Exhale, bend your right knee, bring your hands to the mat and step back to Downward Dog for the other side. 

    Modification

     
    Modified Warrior 3

    Rest your fingertips on the mat and bend your standing leg as much as you need to to keep your hips level. 

    Variation: Airplane

    Abi Carver: Warrior 3 Airplane

    Variation: Warrior 3 with Eagle Arms

    Abi Carver: Eagle Warrior 3

    Contraindications

    • Avoid this pose if you have a foot, leg, hip or back injury.