Daniela Hager-Carbonara Owns Warrior III Pose

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Please meet Daniela Hager-Carbonara. She is Mind Body Flow Yoga’s featured student for this month’s newsletter. Daniela has a beautiful yoga practice and was generous in sharing it with us, as she demonstrates Warrior III (Virabhadrasana III).

Mind Body Flow Yoga’s Very Own Daniela Hager-Carbonara

Yoga is what I do, to bring balance to my life.
About two years ago, a friend from the gym told me about the Mind Body Flow Yoga studio and how much she enjoyed going there. Initially, I was not keen on giving it a try; it was far from where I live and I was already participating in several classes, including yoga at the gym. Besides, the idea of working out in hot temperatures was intimidating. Little did I know, giving it a try, would change my life.
From day one, I felt an immediate connection with the studio, the people attending class, and Marina, the owner and lead teacher. It was a completely new experience and became the perfect addition to my busy exercise routine.

Despite my many years of working out and lifting weights, vinyasa yoga, provided me with the strength, flexibility and self confidence in my physical ability, like I had never experienced before. Since then, and thanks to yoga, I have been able to successfully participate in competitive long distance runs, like 5K and half marathons. Prior, I had stayed away from longer distances, due to being older and my fear of injuries.
Yoga with Marina and the other instructors, has provided me with an additional dimension: the experience of focusing on my strengths, staying in the present moment, and remembering the fact that I can do what I need to do.
Shortly before beginning yoga at Mind Body Flow Yoga, I had gone through a divorce. After my divorce, I needed to find myself again. The optimistic, energetic and self confident person I had been. One looses perspective when a marriage fails. Among that, my biggest fears were that my family would fall apart and that as a divorcee, I had no place in social circles. I was afraid of rejection; almost embarrassed of my new status.
Daniela Hager-Carbonara Owns Warrior III-FB
None of that happened, and through yoga, I learned to keep on telling myself I was alright and that my two children were going to be fine. My kids make me proud every single day for how adjusted and successful they are. As for me, I am stronger than ever before and continue practicing yoga to keep me like that: focusing on what really matters, knowing that yes, I have a very important role and that yes, I matter too.
Yoga, at Mind Body Flow Yoga, is what I seek not only for physical strength and flexibility, but for healing. It heals my body and mind after a race, a stressful work out, or a difficult day/week. But, most of all, it helps me in keeping true to myself.

Yoga is what I do, to bring balance to my life.
Leave a comment below.  What stood out to you in the testimonial? What significant experience have you had in your yoga journey? 

What is this Pose About?

This is a standing, balancing pose. The resulting shape is a deep opening through the shoulders, ankles, and legs. Watch Daniela enter into this asana from Mountain Pose (Tadasana). She will exit the pose and land back in Mountain Pose (Tadasana) as well.
Here are a few things to keep in mind, if you decide to try this pose, or if you have already started to experiment and play around with it.

Tips for Warrior III Pose (Virabhadrasana III)

  • From Mountain pose, step the right foot a foot forward and shift all of your weight onto this leg
  • Inhale lift the left leg up and back, hinging at the hips, lowering the torso slightly towards the floor
  • Arms can stay together in a prayer position at the middle of the chest, or can be outstretched forward towards the front of your mat
  • Look down at the floor and stare at a point for balance
  • Reach out through the left toes, making a straight line from the left heel to the crown of the head
  • Keeping your hips and knees in place, twist from your shoulders to the right
  • Place your left elbow on your right knee and spin your chest open to the right
  • Breathe and hold for 3-5 breaths
  • To come out of the pose, lower the leg back to the floor and step both feet together back into Mountain pose


  • Strengthens the ankles and legs
  • Strengthens the shoulders and muscles of the back
  • Tones the abdomen
  • Tones the abdominal musclesImproves balance and posture


  • Modify this pose if you have high blood pressure, or recent or chronic injury to the legs, hips, back or shoulders

Have you tried this pose before? What has been your experience?

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