Foundations of Asanas---Virabhadrasana III/ Warrior III Pose

💟How to do:

1. From Tadasana/Mountain Pose, resting hands on hips;

2. Shift your weight to your right foot;

3. Inhale, elongate your spine, exhale, slightly bend your right knee and hinge your torso forward from your hips, keeping a long spine, at the same time, lift up left leg backward and keep it straight with toes pointing downward;

4. When your torso, head and back leg parallel to the ground, hold;

5. Inhale, extend your both arms overhead and keep them straight, parallel to the ground, fingertips reaching forward;

6. Engage your core and find your balance. Hold for 30 seconds to 1 minute.

7. To release, inhale, slowly lift up your torso and bring your left leg down toward the ground.

8. Exhale, Tadasana/ Mountain Pose;

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💟Modifications:

1. Arms variation. Bring palms together as prayer and place at heart center;

2. Use a chair. Set your hands on the chair for support. Make sure you still keep a long spine;

3. Use two blocks. Same idea as using a chair, set your hands on the blocks for support while keeping a long spine.

4. Use a wall. If you are still working on this balance, you can also practice by a wall. When you extend arms overhead, you may set your palms or fingertips on the wall for support. Using a wall is also good for alignment check. .

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