Five Pillars Yoga

Posts Tagged ‘asana lab’

Yoga Lab: Warrior III

Warrior III is a total body workout that builds heat and focus—it’s perfect for cold, winter months. A powerful balancing posture, you will hone your concentration while toning your muscles. It doesn’t matter whether you have 5 minutes during your work break or have carved out an hour for your yoga practice, this incredible pose can build core strength and boost your self-esteem anytime, anywhere. It is easy to practice for beginners and advanced practitioners can #GoDeep with variations.

Warrior 3 is a total body workout, building core strength through the front and back of the body—plus it tones the muscles of your arms, glutes and legs. 


ASANA = Pose

Step 1:

From a standing position with your left foot planted on the floor, place your hands on blocks directly underneath your shoulders. Lengthen your torso forward, parallel with the earth. Then, activate your right leg by bringing it parallel with the earth and flex the right foot. Square your hips down toward the ground. Repeat on the other side.


Step 2:

Once Step 1 starts to feel easy, bring your palms together in Anjali Mudra. Focus your eyes on a fixed point (aka drishti). Press down through your standing foot and lift through the sternum, softening your shoulders. Create a long line of energy from the crown of your head all the way down the back of the body through the foot.


Step 3:

When you’re feeling strong and ready to #GoDeeper, you can reach your hands back by your hips, sending energy through your fingers. Draw your naval in toward the spine, engaging your core muscles.  Keep your heart lifted, core activated, shoulders relaxed, and neck in line with the spine.


Warrior 3: 

You may find yourself in the full expression of Warrior 3 the very first time you try this, though most of us will stick with Steps 1, 2 & 3 for several weeks or even months of dedicated practice. Once you are ready, move from Step 3 into the full expression of your posture by activating your arms and reaching forward. Once you are experiencing the full expression of the pose, maintain your integrity for 5 deep breaths before releasing the posture. Then repeat on the other side. Practice 3-5 times throughout the day for maximum benefits!


  • *Total body strengthener!
  • *Tones muscles of arms, legs & glutes
  • *Cardiovascular stimulation
  • *Stretches standing leg and shoulders
  • *Develops balance and attention
  • *Boosts confidence and self-control


  • * High blood pressure
  • * Recent or chronic injury token, hamstring, hip, ankle