Virabhadrasana III

Preparation

Stand upright, keeping your spine straight and shoulders relaxed. Rest your arms naturally at your sides and bring your feet together. Take a deep breath in, then exhale fully, calming your mind. Transition into Virabhadrasana III by leaning forward, balancing on one leg, and extending your other leg and arms straight out, creating a strong, steady line from fingertips to toes.

Getting into position

Inhaling, raise the arms over your head and interlock the fingers, pointing the index fingers up. Step the right foot back and rest the toes onto the floor (leg straight). Exhaling, lift the right leg up, bending from the hips to lower the arms and torso down towards the floor. Keep leg, spine, and arms all in one line. Look at a fixed point on the floor for balance. Stretch backward through the right leg and stretch forward through the head and fingers, maintaining one straight line. Square your hips and shoulders, flatten your back, and lengthen your spine. Hold for a few moments to allow the body to adjust. Inhale. Exhaling, stretch and straighten farther. Hold with normal breathing for around 30 seconds.

Coming out of position

Slightly relax the body. Exhale. Inhaling, raise torso back to an upright position - keeping arms, spine, and leg all in one line - and place the toes back to the floor. Step both feet together, returning to starting position. Exhaling, lower your arms down. Inhale, exhale, and relax. Repeat on the other side.