Sporty young man practicing yoga, doing stretching exercise for legs and spine, balancing in Warrior III posture, Virabhadrasana 3 on white background



  1. Begin in Mountain Pose. 
  2. Inhale and reach your arms to the sky, palms facing each other.  
  3. Bring your weight onto your right foot.
  4. Exhale and bend forward from your hips, lifting your left leg straight back behind you.  Left foot is flexed.
  5. Hold the pose and take 5-6 deep breaths.
  6. Inhale and rise to stand dropping your left leg to meet your right.
  7. Exhale and release your arms and come back into Mountain Pose.
  8. Repeat on other side.

    Modification:  Reach your arms to the sides for balance.


  • Strengthens legs, shoulders and back
  • Tones abdominal organs
  • Balances nervous system; improves balance

When to Avoid

  • Avoid this pose if you have high blood pressure.
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