Warrior III

Instructions

1. 1Begin in Tadasana, shift your weight onto the right foot and engage the standing leg fully by activating the quadricep and glute.
2. 2On an exhale, hinge forward at the hips while simultaneously lifting the left leg behind you, keeping both hips squared toward the floor.
3. 3Extend the lifted leg until it is parallel to the floor or as high as hip alignment allows, flexing the foot to engage the back of the leg.
4. 4Reach the arms forward alongside the ears, creating one long diagonal line from the fingertips to the heel of the lifted foot.
5. 5Fix your gaze on a steady point on the floor about one meter ahead to support balance and stillness.
6. 6Hold for 3–5 breaths, then slowly return to standing on an inhale before switching sides.

Contraindications & precautions

• ⚠Ankle instability or recent ankle sprain — practice close to a wall or chair for support, avoiding full weight-bearing on an unstable joint.
• ⚠Hamstring injury or tear — reduce the height of the lifted leg to avoid overstretching the posterior chain; prioritize hip alignment over leg height.
• ⚠Vertigo or inner-ear disorders — this balancing pose can exacerbate dizziness; practice with both hands on a wall or skip the pose during active episodes.