How to Do the Yoga Warrior III Pose With a Chair

While there are many yoga warrior poses, warrior III is different in that it is a balancing pose, making it slightly more challenging that the others. However, because the warrior series is important in beginning yoga, to help strengthen the body and improve balance and coordination, it is important to master this pose. Fortunately, a chair can help.

Difficulty: Moderately Easy

Instructions

1. Stand in mountain pose with your feet together and arms resting at your sides. Inhale deeply, lifting up through your spine and then exhale as you step your left foot behind you, entering a high lunge. Lower your body with your left leg straight and your right knee at a 90-degree angle.

2. Inhale into the lunge and then exhale as you bend forward at the hips, resting the center of your body against your right thigh. Place your hands on your right knee, squeezing it between your hands as you find your balance and square your shoulders.

3. Extend your arms forward as you exhale, keeping them parallel to the ground and the palms facing. This is the perfect moment for beginning students to take hold of the sides of a back of a chair for support. Just remember to keep your grip as light as possible, perfecting your balance. With time, you will no longer need the chair for support.

4. Exhale as you press the heel of your right foot into the floor, straightening the leg without locking the knee and slowly lifting the left leg. Keep the left leg straight with your heel pressing down and lift the leg until it is parallel to the ground. Your body should form a straight line from fingertips to heel.

5. Hold warrior III for 30 to 60 seconds and then exhale as you lower the leg and then left the torso. Step back into mountain pose and the repeat the posture on the opposite side.

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