Yoga Instruction
Focus: Ankles
Level: Intermediate
Total Time: 30 to 60 seconds
Indications: posture, balance, memory, concentration
Contraindications: high blood pressure, injury to legs, hip, back, or shoulder
The Warrior 3
Note:
The warrior 3 strengthens your legs and ankles as well as your back muscles and shoulders. It can enhance your posture and increase your balance. Experienced yogis often transition from warrior one to warrior three by extending their arms over their heads, breathing out and bringing their body toward their forward leg.
Beginners may find it difficult to balance on one foot; feel free to touch a wall with a hand or a shoulder to support your balance. If you have problems with high blood pressure, you should avoid this pose.
Pose Instruction
- Begin by standing in mountain pose. Stand tall and straight with your feet separated enough to feel stable. Establish a solid connection with the ground by shifting your weight distribution so that it is equally divided between the base of your big toes, the base of your little toes, and both left and right sides of your heels.
- Breathe out and fold your body into a standing forward bend. From there, breathe out and step your left foot straight behind you into a deep lunge. Keep your right knee bent at a 90-degree angle. Rest the middle of your torso on the center of your right thigh and brace both sides of your right knee with both hands. Squeeze your hands into your knee, raise your torso slightly, breathe out and slightly turn it to the right.
- Extend your arms forward, keeping them parallel to the ground with palms facing. Breathe out and press the top of your right thigh backward, pushing the heel of your right foot into the ground. Straighten your left leg and raise your right leg straight behind you at the same time. Press your tailbone into your pelvis to create resistance as you raise your back leg.
- Shift your body forward by transferring most of your body weight onto the ball of your left foot. Straighten your left knee to anchor the heel of your left foot firmly. At this point, your body, arms and raised leg should be parallel to the ground. If your abdomen is tilted, release the hip of your raised leg downward until your hip points are even. Extend your back leg behind you, as you reach forward with your arm. Raise your head slightly and gaze forward without crimping the back of your neck.
- Stay in this pose for 30 to 60 seconds. To release yourself from this pose, breathe out and come out of the lunge. Place your hands beside your right foot. Breathe out; bring your left foot forward until it is parallel with the right and you’ve returned to a forward bend.
- Stay in the forward bend for a few breaths and then repeat the process with your left leg extended behind you.
Disclaimer
In this article, I have shared The Warrior 3 : Yoga For The Legs. The information included in this Blog is designed to provide helpful information on the subjects discussed.
This Blog is not meant to be used to diagnose or treat any medical condition. For diagnosis or treatment of any medical problem, consult your own doctor.
The publisher are not responsible for any specific health or allergy needs that may require medical supervision and are not liable for any damages or negative consequences from any application, action, treatment, or preparation, to anyone reading or following the information in this blog.
Links may change and any references included are provided for informational purposes only.
Rate This Article