Spiritual Awakening: intermediate yoga poses | day 17

“Learn to slow down.”


Warrior III

Sanskrit: Virabhadrasana III

How to do it


From Warrior I, hinge forward at the hips. Rest your abdomen on your front thigh. Step the back foot in and shift your weight into your front foot.


On an inhale, lift your back leg off the ground, straighten through the leg, and reach through your back heel. Press your palms together in front of your sternum (prayer hands) and gaze forward.


You can also place your arms along the hips, outstretched in front of you like you’re flying, or on the floor underneath your shoulders.

The benefits


This heating pose strengthens your legs, outer hips, and upper back. It also helps improve balance and posture.



Observe how you judge both yourself and those around you.