Virabhadrasana III - Warrior III
Why I Chose this Pose:
Virabhadrasana III should be PRACTICED BY ALL. Balance is of utmost importance but is often overlooked when it comes to our daily physical practice. As we age our balance generally weakens, pairing that with a decrease in bone density falling becomes no laughing matter. It’s simple better balance less chance of falling.
Benefits:
Helps contract abdominal organs, increased mental focus, shape the legs and improve whole foot contact on the floor. Practicing physical balance can help bring balance and harmony to all areas of life.
* Disclaimer: Please note, over the years I have changed some of my cuing for this pose from when I was initially taught it. These cues and variations are based on what has enabled me to better connect to the pose. I know that these changes may seem minor or major to some. I think what is most important is that we are mindful and aware of what we are activating while practicing the physical portion of yoga.
Instructions:
(All instructions are written with the right foot as the balancing foot) *Please note that in most classes this pose is transitioned to from either Virabhadrasana I or High lunge variation, however for this demonstration we are starting from Tadasana
- Starting in Tadasana, inhale arms up
- Ground through the right leg, pressing through all corners of the foot, activating the lower leg, squeezing the upper thigh (standing knee should NOT be locked out)
- drawing the core in lengthening the spine
- Using your breath (most teach to exhale as does my teacher’s manual, but I’ve always inhaled into Virabhadrasana III trying to take up more space and almost float into the pose) hinge at the right hip forward allowing your left leg to raise up behind and you and off the floor (I find that a robotic approach works well when transitioning from Tadansana to Virabhadrasana III, thinking that the right hip is the only one ‘oiled’ and able to hinge)
- Gaze should be four feet on the floor in front of you
- Keeping left hip parallel to the ground, both legs should be active
- Inhale keep lengthening from the crown and finger tips all the way through the spine and left foot - Hold for several breaths
- Some teach plantarflexion of the back foot, but I find dorsiflexion of the back foot, creates a better muscular connection and activation of the whole extended leg including the quadriceps and gluteus maximus while also activating the posterior oblique system to some degree – (if you choose to try dorsiflexion remember that the toes should be pointed downward otherwise the hip may open up)
Advance Variations (all starting from Virabhadrasana III)
- On the exhale draw the back knee and arms into the chest, holding the core tight
- Exhale the leg out straight – hold for the next inhale then exhale knee and arms back into the core, then inhale transition back into Virabhadrasana III
- Inhale into a standing position raising arms over the head
- Exhale point the back toe and allow the leg to lower barely touching the mat
- Inhale the up and exhale bend the knee engaging the hamstring inhale back to Virabhadrasana III
