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

Wellness & Fitness Manager

Celeste has been in the science, health and wellness field over twenty-five years. She began as a research chemist with a concentration in genetics and nutritional biochemistry. After working in the medical field, she saw the need to follow a path of proactive wellness and prevention. After receiving her Masters in Health Education, 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 in her position overseeing Wellness and Fitness. She believes curiosity and collaboration bring insight and new ideas which bring out the best in everyone from team members to those who are making healthy lifestyle changes. Believing that the body knows how to heal if given the proper tools, Celeste earned certifications in Aromatherapy and Essential Oils, Classical Chinese Medicine and Homeopathic & Naturopathic Medicine. She earned her Doctor of Naturopathy degree in 2020. Celeste is a published author and practices what she preaches and teaches. She is a nationally recognized Master Certified Health Education Specialist (MCHES) and has advanced certificates in Integrative and Functional Nutrition, Genetics and Genomics. She is an Experienced Registered Yoga Teacher (E-RYT) with the National Yoga Alliance, Mindfulness-Based Stress Reduction (MBSR) Instructor, Functional Medicine Certified Health Coach (FMCHC) and Certified Yoga Therapist (CYT).

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