Virabhadrasana III (Warrior Pose 3)

Start with Virabhadrasana I (Warior Pose 1) with your right foot forward.

Join both your palms & bring in front of your chest in a prayer position (Anjali Mudra).

Lean your torso forward and shift your weight to the right foot.

Continue moving forward until your left foot lifts off the ground at an angle of 45 degrees position.

Simultaneously straighten your right leg and continue moving your torso forward until your left leg and torso stand parallel to the ground.

Gaze at the floor in front of your mat to maintain a neutral alignment in your neck.

Take a deep breath, plant your front foot firmly, and start to lean forward. Start removing the rear foot from the ground.

Flex your left foot, so the toes are pointing to the ground, and push the heel towards the back. * Press your palms together and point the second fingers forward.

Hold for up to 5 breaths, then release to a standing position.

When coming out of the pose, do it slowly and consciously. The transition between poses should be just as mindful as holding the pose itself.

Move into Warrior I with your left foot in front and repeat the same steps on the other side.

Arching and straining the lower back.

Hyper-extending or locking the supporting knee.

Not keeping the hips squared.

Losing balance in your back leg.

Wobbly balance and falling out.

Improves focus & concentration level.

Tones core muscles, hips and abdomen.

Builds strength in the leg muscles and arms while stretching the torso, spine & shoulders.

Benefits your inner emotional and energetic balance.

Avoid in case of any surgery.

Avoid in case of suffering from hip, knee, back or ankle pain.

Avoid if suffering from spinal problems.

Avoid if suffering from Spondylitis.

Avoid in case of high blood pressure.

Avoid during pregnancy.

Avoid during migraine.