Warrior III Pose (Virabhadrasana III) – Practice This Asana In 3 Easy Steps | Yoga With Nutan



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:

  1. You have high blood pressure


BENEFITS OF WARRIOR III POSE (VIRABHADRASANA III)

  1. Improves your posture and balance

  2. Tones your abdomen

  3. Strengthens your shoulders, arms, core, back, ankles and leg muscles

  4. Stimulates abdominal organs and aids digestion


HOW TO PRACTICE WARRIOR III POSE (VIRABHADRASANA III) IN 3 EASY STEPS

  1. 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.

  2. 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.

  3. 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.


PREPARATORY POSES


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

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