Benefits: Strengthens ankles, calves, quads and hamstrings. Lengthens spine and assists in opening the chest and shoulders.  Great balancing pose.

Warrior 3 (Sanskrit: Virabhadrasana III )

1. Stand in Tadasana/Mountain with good posture. Root your right foot into the mat. Lift your left knee up engaging your core and focusing on something that’s not moving. Hands can be at heart center in Namaste position or hands can be on the hips.
2. Begin to hinge forward with torso keeping hips level. As you’re hinging from hip creases, press left foot back as if you’re stepping on wall behind you. Hands can stay at hips or reach back along the sides of the body with palms facing in towards legs. You may also extend arms out for more of a challenge.
3. Neck is lengthened as it is an extension of your spine. Keep hip of the extended leg down and don’t allow it to open out. It helps to have a micro-bend in standing leg. Remember to breathe and keep entire spine lengthened! Don’t allow torso to drop below height of extended leg.
4. Stay for 3-5 breaths. Repeat for the same length of time on other side.

Namaste - The light within me honors the grace and wisdom within you.