How to do Warrior III in Yoga

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Warrior III is a very challenging pose that requires flexibility in the shoulders, upper back, hips and strength in the legs and core abdominals. It can be practiced at the wall for stability.

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Instructions

Difficulty: Challenging

Things You’ll Need:

Yoga mat

Step1

Using the wall will allow you stabilize the low back. First, use 3 to 4 yoga poses to create the flexibility and strength needed. Start with Dandasana or Staff Pose. Sit on you mat with legs extended in front of you. Place your hands by your hips so that the palms are flat on that. Press the hands down to lift the chest and slide the shoulder blades down towards your hips. At the same time, press down through the center of the heels and microbend the knees, lifting up the thighs, the quadriceps. Rest. Repeat 2 to 3 times.

Step2

Now use Reverse Table to open the hip joints. Bend the knees and place the feet flat on the floor hips-width distance apart. Place your hands behind you, shoulders-width distance apart and fingertips facing your heels. Lift the hips until your body is a straight tabletop. Don't let the head drop back or your hips sag. Lower down to rest. Repeat 2 to 3 times.

Step3

Next is Puppy Dog Pose which is often used for Handstand but works for Warrior III, too. Place your mat at the wall and place your hand on the wall, shoulders-width distance apart. Step the feet back until your body forms a kind of L shape. Your wrists and shoulders are in one line and your hips are directly over your ankles. Press your palms into the wall, drawing the shoulder blades towards your hips. Microbend the knees and lift the thighs to activate the quads. Walk towards the wall to exit. Repeat 2 to 3 times.

Step4

Now do Puppy Dog Pose with your hands on your mat and your feet on the wall. Turn away from the wall and place your hands on your mat. Place your feet on the wall. Hands are shoulders-width distance apart and the feet hips-width distance apart. Press the hands into the floor and engage the abdominal muscles to not sag towards the floor. Lower the feet down to rest. Repeat 2 more times.

Step5

For Warrior III, turn back towards the wall and do Puppy Dog Pose as before, with the hands on the wall. Repeat this but with your feet about 4 to 5 inches further back so your hands are only barely brushing the wall. Lift one leg straight back and flex the foot. Internally rotate the leg by highlighting inner thigh and drawing it downward. Lift the core abdominals into the belly to support the low back. Lower the leg and repeat second side. Rest by bending the knees, lower the head and holding the elbows in Uttanasana, a standing forward bend.