Warrior III is an intense balancing posture, stretching and strengthening the hip girdle like no other. Keep your focus on lengthening through the extremities and, as always, … inhale … exhale …

The three Warrior poses do not have to be practiced together, but they do form a triad of stability from the ankles to the hips. This foundation will serve for all other asanas and grounding in general.

Steps

1. Begin in Tadasana (link?). Lift both arms straight up toward the ceiling, palms facing each other, shoulder width apart. Step your right foot forward about 12 to 18 inches and press it firmly and evenly into the floor. Shift your body weight onto the right foot. The toes of the left foot should barely be resting on the mat behind you for balance. Square your hips to the front edge of your mat.
2. Make a straight line with your body from your left foot, up the left leg, through the torso and up the arms through the fingertips. Keeping that straight line, pivot at the hips, reach strongly through the arms, and lower the torso while simultaneously lifting the left leg behind you. Pivot the body until both the torso and left leg are parallel to the floor. Your body should resemble a capital “T” with only your right foot in contact with the floor.
3. Activate the muscles of the right leg to create a solid foundation. Drop the front of the left hip toward the mat to keep the hips and spine from twisting. Lengthen the back of the neck and allow the gaze to rest peacefully on the floor. Reach backward through the left heel and forward through the hands. Tuck the tail bone under slightly to ease any strain on the lower back. Breathe.

To come out of the posture, bend your right knee and step your left leg back onto your mat. Lift the torso to an upright position, and return to Tadasana (Mountain pose). Rest for a few breaths before repeating on the other side.

Other Thoughts

Beginners may prefer to practice Warrior III with their arms reaching in the opposite direction, i.e. down toward the toes. Another idea is to use the back of a chair or a table positioned a few feet in front of you that you can hold on to when needed for stability in the pose. Don’t be hard on yourself if you can only stay in the pose for a few seconds. It’s a difficult one, and that‘s why we practice it!