Warrior III with Airplane Arms

Vīrabhadrāsana III (airplane arms)

Read what the gnome says

Warrior Three with airplane arms! From standing, hinge forward and lift one leg back, arms extended to the sides like wings. Hips level, standing knee soft, body in one line. Breathe, then switch. Little airplane gnome.

Works on Hamstrings · Glutes · Spinal erectors

How to do it

1. Stand on one foot, soften the knee and hinge forward from the hips.
2. Lift the back leg level with the hips and sweep the arms back like wings.
3. Reach through the lifted heel and the crown, hold and breathe; switch sides.

Common mistakes

• Don’t lock the standing knee.
• Don’t let the lifted hip open.
• Don’t round the back.

Benefits

• Builds strength and steadiness in the legs.
• Improves posture and balance.
• Wakes up the whole body: good early in a practice.

Take care: Go easy or skip if you have knee, ankle or hip pain, or feel dizzy. Keep a wall or chair within reach for balance.

Suggest a correction

Not medical advice. Ease off if anything feels sharp or wrong.

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