- Begin in Tadasana (Mountain Pose). Inhale to raise both arms overhead, palms facing each other.
- Exhale to lean the upper body forward and down, while you raise one leg up and back, until you bring your torso, arms, and lifted leg parallel to the ground.
- Extend your arms forward, palms facing each other.
- Align the hips horizontally by lowering the hip of the raised leg toward the floor.
- Look down at the ground below you, and reach the crown of your head forward to create length in your spine.
- Energize the back leg and extend it strongly behind you; reach actively forward with the arms.
- Engage your abdomen and draw your navel up to protect your lower back. Relax your glutes, and draw your shoulders away from your ears.
- Stay for 30 seconds to a minute. To come out of the pose, slowly lower your back leg to the floor, coming back into Mountain Pose.
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Pose of the Month Archives
MARCH 2009: WARRIOR III (VIRABHADRASANA III)
Click here to Download a flyer 
Instructions:
Modifications:
- Bring the arms out to the side or back along your sides
- If you feel pain in your knee, bend the standing leg slightly.
Benefits:
- This pose will strengthen the ankles, legs, shoulders, and muscles of the back. It will tone the abdomen and improve your balance and posture.
