Warrior 3: September Yoga Pose of the Month


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 )

warrior 3

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.


About Author

Celeste Cooper-Peel, MA, MCHES, E-RYT, CWHC, CYT

Wellness Manager

Celeste has been in the science, health and wellness field over twenty years. As a chemist, she conducted research which brought her into the mindset of proactive wellness and prevention. After receiving her Masters in Health Education from East Carolina University, she ventured into the mind/body world receiving training in Mindfulness-Based Stress Reduction and Yoga. Shortly after, she received the 2003 Wellness in the Workplace Award for a large health system in the state of Virginia. In 2004, Celeste joined SAS Institute, Inc. and continues to be passionate about all things wellness. She enjoys collaborating with team members, teaching, presenting and nurturing healthy lifestyle changes. She believes that every day is a learning opportunity and creates opportunities that reflect active learning, being curious and forward thinking. Celeste is a published author, the wife of a fun-loving husband, mother of a college freshman, "professional" front porch meditator and loves to play in the dirt . She is a nationally Master Certified Health Education Specialist (MCHES), an Experienced Registered Yoga Teacher (E-RYT) with the National Yoga Alliance, Mindfulness-Based Stress Reduction (MBSR) Instructor, Certified Wellness and Health Coach (CWHC), Certified Yin-Yang Yoga and Mindfulness Meditation Instructor and Certified Yoga Therapist (CYT). She has also received advanced certificates in Integrative and Functional Nutrition and additional trainings with The Institute for Functional Medicine. Follow @ccooperpeel on Twitter and Instagram.

Leave A Reply

Back to Top