hey everyone welcome to yoga with

Adriene I am Adriene and today on the

foundations of yoga we are learning

veerbhadra sauna 3 or warrior 3 this is

a balancing posture it is a full body

strengthener nose ton of benefits but

really I love this posture because it's

about being fierce while also being good

race 'fl gracefully and grandly oh my

god if you know what maybe that's from

leave it in the comment box below and I

will love you forever let's learn

warrior 3

all right so we're going to learn this

in three parts today we're going to come

to a runners lunge to begin so no fancy

swan dive or anything again we're just

kind of breaking down the basics to

learn the foundations of this posture

and I like getting into it from the from

kind of the earth up from the ground up

gives us a chance to really connect to

our Center and of course build a strong

foundation so let's take the right leg

forward left leg back lift that back

knee up and just stretch it out take a

deep breath in here we do have a

runner's lunge foundations video I think

you should check it out

obviously but I'm partial know and then

we're going to plant that back foot

whenever you're ready keep a deep bend

in the front knees so nice stacking of

ankle and knee and then we'll slowly

roll it up so I wanted us to roll it up

today to feel this connection to Center

so tailbone lengthens down navel draws

in and we roll it up back leg is nice

and strong

alright so I'm engaging from the ground

up now bring your awareness to that

front foot here strong back leg still

but bring your awareness to the front

foot we're going to really press into

all four corners of the feet so the back

two corners of the heels and then the

ball joint of the big toe and the ball

joint of the pinky toe so we kind of

come to these yogi toes ease here for

part equals standing we have a video for

that too which i think is really helpful

for standing postures so check that out

okay now I can reach my hands up and

warrior if I want to just kind of shine

and feel good or I can keep my hands on

the waistline take a deep breath in here

spread awareness press into that front

foot strong navel draws in slightly we

inhale think up with the crown of the

head up with the heart keep this upward

movement and this is kind of energetic

lift as you peel the back heel up and

step halfway in oh so I'm finding that

opposition which is truly what my health

a Yoga is all about right

finding places to ground as I find

places to lift so pressing into that

front foot now and have a soft bend in

this front knee and I'm just going to

play with a little buoyancy so this

might seem weird at first especially if

you're new to the practice you're like

what are we doing Adriene freak and

that's okay you can

that but I highly recommend you find

this is kind of buoyancy feel strong

front foot as we kind of find this lift

and lengthen up through the front body

now inhale in and on a swift exhale bend

both knees lift that back leg we're not

here yet okay guys chill chill I'm

factoring to step back just a little bit

just to nice focus on the foundation so

soft bend in the front knee and now I'm

just checking in again with that front

foot again so before we even get to here

guys spread awareness through all four

corners of that front foot draw the

navel in towards the spine shoulders

away from the ears find places where you

can lift and lengthen and of course

places where we can ground I'm not

locking that standing leg here but

rather keeping a soft bend in the knee

so soft awareness as my muscles wrap

around to support okay

bellies going to come out here we're

going to start to get crazy draw the

navel in you might even spiral the lower

ribcage draw the lower ribcage in just

to support with your Center hands come

to the waistline here and now we bring

our awareness to this back thigh we

might just lift the toes up here for now

and slowly begin to work from here to

here okay so you might just be here you

might be at a wall rather than coming

into the full posture right away work on

creating a full-body experience I could

just can't say that enough like it's so

important and then one day you'll be so

in that full-body experience that you'll

soar this insane warrior 3 gonna be like

ah working from the inside out right on

we used to play bring your awareness to

this back thigh rather than imagine

hosting your foot up keep the hips level

and see if you can kind of bring

awareness to this back thigh lifting

from the back thigh so we hoist our body

up we throw our body around all day long

and yoga we get a chance to really work

with integrity so consider that here in

this balancing posture so don't rush it

charging that back thigh or bringing

awareness there so we're not just

lifting from the foot but we're keeping

the hips level so maybe dropping that

left hip here chest is open

supportive in the center we can stay

here gays is strong or we can reach the

fingertips forward take a deep breath in

feel it out then slowly we'll bring the

back foot down come back to warrior one

and release the arms rock on okay we're

and try one more time this time with the

little variation and this is my favorite

way to teach warrior three I just think

it's really great in terms of finding

that opposition that is eventually going

to support so here we go again hands

come to the waistline soft bend in the

knee awareness in that front foot step

the foot in if you haven't already find

a nice little bounce here it's like

what's that bounce Lord we can't

have that on the show not today anyway

but I'm a fan I wish I could move like

those bouncers man

maybe someday okay where are your three

soften and knee inhale in a swift exhale

take that buoyant energy that boink

quality and press away now press is

actually the perfect word for this next

variation I'm going to level the hips

draw my navel in keep that extension

through the crown again don't worry

about being in the perfect shape for now

just worry in fact I can't impress you

with my warrior three but I don't want

to I want us to kind of find that

integrity as we slowly build up to a

nice strong and supportive herbage asana

three so this time I'm going to send my

fingertips back it's funny I want a

creaky wood now creaky plank soft bend

in the knee now think about that back

inner thigh alright now this time

imagine you're pressing the palms into

the earth so in fact imagine that the

earth came up to here in class I would

come and maybe give you a little

resistance so imagine that you're

pressing away so just like we do in our

twist when we find kind of little

resistance there see if you can find a

little resistance here and again you can

do this without even lifting that back

toe so if you're super beginner and you

want to you know give it a try anyway so

I go from here to pressing away really

finding that lift and lengthen that

marriage of strength but also length and

grace

might be here might be here again I'm

pressing into imaginary floor here kind

of like Superman once you have your

resistance here you might begin to

slowly come to here and we breathe

breathe can't believe I'm on this

rickety piece of wood perfect one more

breath and then we softly Bend that

front knee step it back to warrior one

take a deep breath in and exhale

Tadasana all right let's try the other

side

same thing we're gonna break it on down

starting with our runners lunge this

time the left foots forward of course

right foot back take a second to just

get into it

breathe breathe with me now okay plant

the back foot again for today rather

than well for today I encourage you I

invite you to tuck the tailbone and roll

it up this just reminds me that I'm kind

of anchoring through the feet drawing

energy up through the arches and

connecting to my center of gravity which

is like obviously so necessary for this

warrior three and just so good for the

back and the whole body so take a second

here to just check in again if you want

to reach the fingertips up to your

warrior one shine on babes shine on and

then we'll bring the fingertips to the

waistline soft bend in the knees here I

lift the back heel up and step it in

halfway I'm going to come to the center

of my mat again soft bend here bring

your awareness to that front foot just

like we did before

so we're going to have this woo thing

see if you can spread awareness through

all four corners of the feet press down

and then find places to lift up now here

we go again

sissie balance just kidding not that

everyone's gonna be googling Danza

they don't know already and they'll be

like oh my god it's pretty cool okay

soft Finn we find a buoyancy let's grab

a drift you little focus something to

set our gaze on in front and then we

might lift that back leg up notice I'm

not locking this front

might be like big Tony on the ground you

guys there's no right or wrong let's

really do this it's like I have

integrity and B in our bodies that's

called self-love - it's a great practice

so navel draws in we'll take it nice and

slow - all the shoulders away from the

ears now we might begin to lift the back

leg and again I encourage you rather

than just considering lifting this back

foot consider everything from your

Center from your foundation so I'm

leveling that right hip I'm bringing my

awareness to that right inner thigh as I

drop the hips spiral it up towards the

sky now hands can stay on the waistline

here maybe you can take this variation

of sternum to thumbs which is nice neck

is nice and long not crunching and then

maybe we just experiment with reaching

the fingertips out if you we're at the

wall here to check in with the shoulders

the hips breathe breathe breathe and

softly bending back to warrior one we go

take a deep breath in and exhale load it

down okay let's try the second variation

with the palms pressing away from the

earth ready take a deep breath in exhale

let it go let's give it a try so again

we can be on that big toe we could just

practice balance here baby steps I mean

this is about practice right my

favourite Pattabhi Jois quo practice and

all is coming it's just so simple so

true and really beautiful a good

reminder okay we'll send the fingertips

back again find that imaginary peace

let's imagine like a piece of Plexiglas

or something here pressing up so you're

literally pressing into that imaginary

piece of glass or imagine my poem coming

in sneaking in there to press against

creating full-body experience

nice strong awareness from the crown of

the head to the tip of the table in time

it's hard to do this in tuk sorry in

time we can get to where you know we

start to level things out and really

play and even twist but just just honor

where you're at today that's what the

foundations of you are all about -

getting

we're by honoring where you're at now we

might drop the hips again pressing

finding that resistance and then we

might just check it out

I'd even interlace the fingertips here

we breathe we breathe we breathe

wherever we're at we breathe and then we

release reaching the fingertips up take

a deep breath in

when exhale float the fingertips and

what's down and let's slide that back

foot up we did it

all righty so that was warrior three

awesome job everyone

so if you're feeling a little

discouraged after that or maybe you're

feeling awesome and that's great but if

you're feeling a little like I just want

to remind you that it's all about the

practice maybe that's why we're doing

this this is a fierce pose if you're

wanting to take your practice to the

next level this will be a great thing to

tackle like try to do it once everyday

just give this video a go or maybe three

or four times a week in fact you can add

click the Add to tab below favorite the

video so it's easier to find make sure

you like it and and then return to it so

it's about the return on home and I

really think that if you you know

experiment with that practice with that

you will be surprised how fast the body

changes and how you will fly like a

fierce warrior in no time sorry my arms

probably went out of frame they're bad

actor not that I'm acting here but okay

TM I love you guys leave questions

comments below please appreciate all

your feedback thus far and if you have

any requests send them in we'll see you

next time