WARRIOR III POSE
Sanskrit Name – Virabhadrasana III
Sanskrit Name Meaning – Vira – Hero, Bhadra – Friend, Asana - Pose
Type of Asana – Standing Yoga Pose
Target Areas – Full body
WHAT IS WARRIOR III POSE (VIRABHADRASANA III)?
Warrior III Pose (Virabhadrasana III) is a standing Yoga pose that strengthens your legs, core and back muscles. It increases balance, core strength and stability. According to the ancient Vedic Hindu text, the Bhagavad Gita, its name is derived from a powerful warrior called Virabhadra, an incarnation of Lord Shiva (The Destroyer). The pose is full of opposing alignments and works out the entire body.
DO NOT PRACTICE WARRIOR III POSE (VIRABHADRASANA III) IF:
You have high blood pressure
BENEFITS OF WARRIOR III POSE (VIRABHADRASANA III)
Improves your posture and balance
Tones your abdomen
Strengthens your shoulders, arms, core, back, ankles and leg muscles
Stimulates abdominal organs and aids digestion
HOW TO PRACTICE WARRIOR III POSE (VIRABHADRASANA III) IN 3 EASY STEPS
Start in Mountain Pose (Tadasana) exhale and move into Standing Forward Bend (Uttanasana). As you exhale again, still in Uttanasana step your left foot back into a high lunge position. Bend your front right knee and rotate your torso towards it.
Whilst in lunge position, move your arms forward and keep your palms parallel, facing each other. Straighten your right front leg and lift your left back leg at the same time. Keep your hips parallel to the floor for stability. Gaze forward.
Stay this position for as long as you feel comfortable. When you’re ready, exhale and release your back leg onto the floor into a high lunge position, bend your front right knee. Bring your hands to the floor on either side of your front right foot and step your back left foot up to meet the right. Stay like this for a few deep breaths and when you’re ready repeat on the other side.
Half Moon Pose - Ardha Chandrasana
Wide Legged Forward Bend - Prasarita Padottanasana
Reclining Hand-To-Big-Toe Pose - Supta Padangusthasana
Reclining Hero Pose - Supta Virasana
Upward Extended Feet Pose - Urdhva Prasarita Padasana
Chair Pose – Utkatasana
Standing Forward Bend – Uttanasana
Virabhadrasana I – Warrior I
Virabhadrasana II – Warrior II
Virasana – Hero Pose
Vrkasana – Tree Pose
FOLLOW UP POSES
One-Legged King Pigeon Pose - Eka Pada Rajakapotasana
Plow Pose – Halasana
Monkey Pose – Hanumanasana
Lord of the Dance Pose – Natarjasana
Boat Pose – Navasana
Supported Headstand – Salamba Sirsasana
Chair Pose - Utkatasana