Get your Warrior III pose on.

Last week we explored Virabhadrasana II and the importance of building roots to find balance and stability. This week’s posture, Virabhadrasana III (Warrior 3) is a great continuation of these principles. Virabhadrasana III strengthens and tones the ankles, shins and thighs, while building strength in the back and shoulders as well. It is a difficult shape that takes focus and attention. When properly warmed up and aligned, you will be able to enjoy the freedom and lightness within the challenge of the shape.

A weekly series to guide you through new yoga poses, and teach you something about ones you might already know. 

As we transition into fall, yoga can help us to stay grounded and composed. We can always come back to the breath, and we can turn to postures that emphasize rooting down into the earth to cultivate stability and strength.

Virabhadrasana II (Warrior 2) is one of my favorite poses to reconnect and find my roots. It is a strong, focused, grounded and energetic shape. As you first get to know Virabhadrasana II it may feel challenging and complex, but the more frequently you revisit the shape, the more calming and centered it becomes.

To find Virabhadrasana II follow the steps below:

A weekly series to guide you through new yoga poses, and teach you something about ones you might already know. 

Surya Namaskar (Sun Salutation) means to “bow to the sun”–to welcome the day and offer a part of your practice as gratitude for the warming energy of the sun. This sequence of eight postures can be used to begin an asana practice, transition between larger poses, or stand alone as its own movement. There are many modifications and variations to this traditional sequence. The practice outlined below serves as just one way to honor yourself and the sun with greater awareness.

A weekly series to guide you through new yoga poses, and teach you something about ones you might already know. 

Adho Mukha Svanasana (Downward Facing Dog) is one of the foundational poses for beginning an asana practice. As you transition between shapes you can use Adho Mukha as a place to ground yourself, reconnect with your breath, and find focus for the next movement. It is a beautiful shape that allows you to stretch your spine, shoulders, hamstrings, calves, fingers, and toes. At the same time, it builds strength through your arms and legs–making it both energizing and calming.

In a typical Vinyasa class you will likely revisit downward dog multiple times. And if you don’t have time for a full class, this is perfect for the “It’s-3PM-and-I’m-tired-of-sitting-at-this-desk-all-day” syndrome. Get up, stretch, release, strengthen, and refocus. It will make that last few hours of the work day much more tolerable.

A weekly series to guide you through new yoga poses, and teach you something about ones you might already know. 

Yoga begins with breath. The breath becomes your focus, your guide, and your dance partner throughout practice. Traditionally, yogis practice pranayama (breath work) with asana (postures) to prepare the mind for deep meditation, chanting and devotion. As your yoga practice evolves beyond a physical expression to reach the mind and spirit, it becomes a life tool for transformation. Ultimately, an intentional yoga practice that can support you in becoming the best version of yourself–physically, mentally and spiritually.