Tai Emery

Warrior III (Virabhadrasana)

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  • Strengthens your back, legs, shoulders and arm muscles.
  • Stretches your hamstrings and outer thighs.
  • Expands your chest, lungs and shoulders.
  • Improves memory and concentration.
  • Improves your core awareness, posture, balance and co-ordination.
  • Tones and invigorates the entire body.
  • Build core strength in torso, abdomen, spine and pelvic floor.
  • Quiets the mind, calms the nervous system and reduces anxiety.
  • Stimulates your abdominal organs and digestion.


Standing tall feet together, on the exhalation step your left foot back, two feet, while keeping your body weight forward on your right foot. Keep your right toes facing forward.

Feel your right toes spread and discover an even grounding through the sole of your right foot.
Hands on hips to align your hips and shoulders perpendicular to the front of the mat.

Contract your inner core muscles by drawing in the navel and waist. Sustain a feeling that you are containing the lower organs with a circular band of muscle, then inhale and lift your left foot as you lean your torso forward feeling a hinging motion at your hips. Send your gaze straight down as you flex forward from the hips finding a new focal point.

As your torso and left leg move into a parallel position with the floor, lengthening both legs without locking into the bottom knee.

The left hip may lift higher than the right. Keep your left hip level with your right hip feeling a shift into correct postural alignment.

Visualize more length moving into the left leg and spine. Continue rooting into the right foot and contracting the core muscles.

To increase the effect of the balance, release your hands from your hips and stretch your arms directly out to the sides expanding your chest or directly forward in line with your head and neck.
If your arms are extended forward, turn to your palms to face each other so the shoulder blades can draw down away from your ears.

Breathe slowly and stay here for 5-10 breaths.

To exit, inhale as you lift your chest and place your left foot back into mountain pose. Exhale as you lower your arms, and take s few breaths as you rest and then repeat on the left side for the same length of time.