Exercise
WARRIOR 3 POSE
Stand
Squat
Form cues
Keep both hips level — do not let the lifted hip rotate upward
Extend through the lifted heel and the fingertips simultaneously for full body length
Fix the gaze on a point on the floor to help maintain balance
Keep the standing leg slightly bent to protect the knee
Breathe steadily throughout the held position
Instructions
Step-by-step technique
Begin in Warrior 1 pose with the right foot forward and left leg extended behind.
Keep both arms extended overhead, core braced, and shoulder blades engaged.
Take a deep breath in, and on the exhale, hinge forward from the right hip.
Simultaneously lift the left leg straight behind you as the torso lowers.
Continue until the torso, arms, and left leg form a T-shape parallel to the floor.
Hold for the prescribed duration, then return to standing and switch sides.