tuladandasana balancing staff pose

Yoga Poses and Benefits: Warrior III/Balancing Staff Pose

This posture really gets the heart pumping and the lungs opening, building a deeper connection and stronger relationships within the body and, by default, in your "off the mat" life.  This posture is especially helpful with strengthening your most important relationship – your relationship with YOU. Practice this posture to peel away the layers of fear and self doubt and reveal your true, confident, calm nature and strong self!

Warrior III/Balancing Staff Pose

tuladandasana balancing staff pose


  • Start in Tadasana.  Lift your arms overhead bring the palms together and interlace your fingers.  Release the index fingers and cross your thumbs, bringing your palms flat, arms straight throughout.
  • Step forward a couple of feet with the right foot, shifting the weight into the right leg at this point.  Toes of the left foot are pointed and you can lift the left toes off the mat to check that the weight is in the right leg.
  • Hinge at the hips and bring the upper body down and left leg up keeping the entire body in a straight line until it is parallel with the floor.
  • Look down through (not over) your arms at the floor about 5 feet in front of you.  Flatten the upper body and keep the arms straight.
  • Continue to lift the leg and lower the upper body, stretching your arms and legs apart in opposite directions.
  • Avoid the temptation to flare out the lower ribs and arch the back. Draw the lower abdominals in and up and do the same with the lower ribs – in and up – creating even more length and a feeling of spaciousness in the upper body. Deep ujjayi breaths all the way up to the collarbone will also help facilitate space and strength.
  • Keep the standing leg straight and notice that you might need to bring the left hip down so that the hips and shoulders are parallel with the floor.


  • Improves balance and concentration.
  • Stretches and strengthens muscles of the thighs and hamstrings, as well as the back muscles, shoulders and arms.
  • Opens the chest bringing benefits to the lungs and cardio-vascular system.

For some this posture is a favorite and for others, well, not so much.   What are your experiences with Balancing Staff Pose?  I would love to hear them.  Also, please feel free to post any questions or comments below.

And here's to you!

With love,


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