Warrior III aka Virabhadrasana III is an advanced balancing posture that is recommended for more seasoned yogis. Virabhadrasana is a warrior incarnation of the Hindu God Shiva and embodies the fierce power of a warrior.
Pose Summary
Steps
Step 1
Begin in Tadasana (Mountain Pose) with your feet together and arms alongside your body. Distribute the weight evenly in your feet. If you have a hard time staying balanced here stand with the feet hips distance apart and parallel to one another.
Step 2
Bring the hands to prayer at your heart as you begin to shift the weight into your right foot. Then, gently start to lean the torso forward as the left leg reaches straight back. Bring the body parallel with the earth.
Step 3
Engage the core of by drawing the navel in and up towards the spine.
Step 4
Root down through the standing foot and distribute the weight evenly throughout the foot without gripping in the toes. The standing knee should be slightly bent so as not to lock out the knee.
Step 5
Activate the back leg and flex the toes towards your face as the heel presses back into an imaginary wall. Raise the leg further by lifting the inner thigh towards the sky while you draw the left outer hip towards the earth. The hips are even and parallel to the earth.
Step 7
Your arms can be shooting straight back alongside your body with the thumbs pointed towards the ground, hands in prayer at your heart or reaching forward overhead with the thumbs pointed up towards the sky.
*Modifications: Place your hands on two block aligned under your shoulders. Blocks should be on the highest level to try to keep your torso parallel with the ground.
Step 8
Elongate and lengthen your body from your fingertips all the way through the lifted heel.
Step 9
Bring your gaze to the floor a few feet in front of your body.
Step 10
To release, exhale as you gently lower you lifted leg to meet the standing leg and bring the arms back alongside the body. Repeat on the left side.
Benefits
- Tones the shoulders, core, hamstrings, ankles, outer hips and calves
- Promotes balance and strength in the body and mind
Contraindications
- High blood pressure or heart problems
- Hip injury