Wednesday, April 06, 2011

Move of the Month: Warrior III

I just realized that I missed the Move of the Month in March.  I don't blame myself.  I think the month just whizzed by way to fast ;)

In keeping with my current exercise theme of working-in, I present Warrior III.  This posture helps to improve balance and strengthens your legs and ankles.

This is a challenging pose, so make sure that you work within your comfort level and make any modiciations as needed:
  • To increase the difficulty of the posture, extend arms over head.
  • To make the pose easier, don't lift your back leg as high and/or keep your hands on your hips.

Lets get started!

Warrior III

  1. Begin in mountain pose, standing tall with your shoulders relaxed and over your hips. Place your hands on your hips.
  2. Inhale and as you exhale step your right leg forward with a micro bend in the knee.
  3. Contract your abdominals and as you exhale, shift your weight on to your right leg as you lift the left leg behind you as high as you are comfortable.  Hips should be facing forward.
  4. Relax your neck and look towards the floor as you breathe deeply.
  5. If you are able, lift your arms to the side so they are parallel to the floor. (I am using a light pair of hand weights for a greater challenge.)
  6. If you are comfortable still, raise your arms over your head.  Continue to breathe deeply.
  7. Which ever level you choose, hold the pose for 60-90 seconds.
  8. On an exhale, slowly lift your body back to an upright position placing your left leg on the floor.
  9. Relax the arms to the side and on an inhale, step the right leg back into mountain pose.
  10. Repeat sequence on the left leg.

Do you practice yoga? Which position do you find most challenging?

Stay Healthy,

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