Another balancing pose, Warrior III carries all the previously mentioned benefits of improving the brain while strengthening the body. Similar to Tree and Eagle pose, Warrior III requires one to find balance and peace while standing on one leg. Unlike, the above mentioned poses, it also asks the student to hinge the torso forward causing a shift in the center of gravity. The challenge of the pose is created by moving the limbs further away from the body, requiring concentration, focus and strength.

Getting Into the Pose:

1. Begin in Tandasana (Mountain Pose), firmly grounding bony parts of the feet into the mat as you engage the muscles along the front and back sides of your body.

2. Keeping your arms straight at your sides, bend the knee of the left leg.

3. Begin hinging your torso forward as the left leg rises and straightens behind your body.

4. Both legs remain long and strong. The toes of the left leg are pointed toward the ground. Abs and glutes are engaged to maintain balance and lift.

5. Arms can remain at your sides, in a prayer position in front of your heart, reaching forward in the same direction as the toes of your right foot or in a T position stretching out to the right and left of your body.

6. Gaze is down and resting about a foot in front of you. Hold for five to seven breaths.

7. To come out of the pose, bring arms back to a prayer in front of your chest. While lowering leg, lift torso back to upright position.

8. Complete steps with other leg.

Benefits:

Strengthens legs, gluteal muscles and abdominals
Improves memory
Improves concentration
Encourages better posture
Invigorates the body
Focuses mind on body, not running thoughts

Have fun with this pose! If you are beginning your practice, remind yourself that it is not how high your leg rises or how far forward that your torso bends, it is the use of ALL your brain to balance your body. Also, as you become more comfortable, play around with the placement of your arms to see how moving them changes the feel of the pose.