HOW TO DO WARRIOR 3 POSE - Improve your yoga poses - Improve alignment yoga

Transcript

hey guys i'm tara welcome back to my channel today i'm going to teach you how to do warrior three or very vajrasana three my goal with these videos where i show you how to do a pose is one to help you correct alignment and improve your alignment but two just to show you that there are plenty of ways to modify and make any pose possible for you if you have not already subscribed to my channel please hit that button below and if there are any poses that you would like me to do a video on go ahead and let me know in the comments below as well so to get into our warrior three let's start in the runner's lunge okay so we're gonna be here so we're gonna kick up with our back foot and then put the weight onto the front foot to get into our warrior three so let's keep the hands at heart center first so you're going to lean forward and start to lift your back leg up to get the weight on this foot okay so you're here lean forward so you're kind of using this muscle your glute on the standing side to lift you into your warrior three okay so stage one you're here lean forward lift and even if you're just lifting this far that's fine always keep a slight bend in your standing knee so you're never locking your knee out like this there's a slight bend here okay so that's stage one stage two would be being here so you're trying to hinge forward and starting to straighten the arms out okay so those will be the beginning stages of working into warrior three if you're ready to progress we'll try to lift the back leg higher and then i'll go over alignment with you so you're going to be here okay so we're going to kick up into our warrior three hands at heart center first once you're ready then the arms start to reach forward and then lastly you can kind of hook the fingers and your pointer finger will be extended to come out of the photo as well i should show you that here a lot of times you'll end up coming back down into your runner's lunge and then your teacher will transition you out of the pose so let's look at some alignment in the in warrior three so i already told you guys about the knee so the standing knee has a slight bend in it so you're going to be forward here so you want to make sure your hips this part of your hip so if you feel this bony part on your hips your asis they are pointing down toward the floor so you're here my hips are still pointing down to the floor what happens if you're losing alignment is your hips start opening this way we want to square the hips down this way so you're kind of even pulling back a little bit on the standing hand the back leg so make sure your toes of your back leg are pointing down toward the floor and that'll keep your hips in alignment so you're here with my toes start opening then i'm losing my hip alignment i'm keeping my back leg turned in so i'm trying to get my quad the front of your thigh facing the floor so we want the quad facing the floor okay you could pull the belly up and in a little bit and you want your spine long so you're trying to like extend through the crown of the head through the hands and then out through your back foot if you have the arms extended make sure you're not shrugging the shoulders that the shoulders are still down and back then back up warrior three is a really challenging balance posture so even if you can't get to stage one here even just like starting to have your toe maybe on the mat i'm trying to think even if we backtrack a little more leaning forward hands at heart center and even just trying to lift off and see if you can balance step back up and tap back down if you need lifting up and seeing then moving to stage two with a little bit of a hinge you know trying with the arms out and then moving into the next stage seeing if you can hinge even more into the heart center and then last stage with the arms out so there are many ways that we can modify warrior three and i hope that overview helps you improve your alignment and find a modification that works for you if you need one if you guys have any questions go ahead and let me know in the comments below and again that's all i have for you guys today and i will see you in my next video bye guys [Music] you