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Warrior III Pose
Also Known as Virabhadrasana III
About the Warrior III Pose/ Virabhadrasana III
Etymologically Virabhadra is the name of Incarnation of Lord Shiva. Contextually here it refers to a pose wherein a yogi poses like a tiger skinned warrior who stands with thousand heads, eyes and feet. This is a standing type of asana. It is a relatively easy pose to perform.
Benefits of Warrior III Pose/ Virabhadrasana III
* It strengthens the shoulders and muscles of the back.
* It also strengthens the ankles and legs.
* Performing the pose also tones up the muscles in the abdomen.
* And finally it improves your overall balance and posture.
How to do Warrior III Pose?
Step 1: You can begin the pose from Warrior I pose.
Step 2: Place your hands firmly on your hips. Raise your right leg from behind by kicking it up. Simultaneously bring your torso forward and transfer the weight of your body onto the left foot. Keep your arms attached to the sides.
Step 3: Level your torso as well as your raised leg parallel to the floor.
Step 4: Try to make a perfect line through your leg, spine and your neck. It should look as if all three parts of the body are but one.
Step 5: In order to avoid cramping in the thighs keep the leg muscles flexed and engaged.
Step 6: Hold the position for about 30 seconds to a minute. In order to come out of the pose you can simply retrace your steps backwards.
Step 7: In order to balance out your body, you need to repeat the above six steps with the other side of the body as well.
Variations in the pose
Instead of hugging your arms to the sides, you can fan them out and hold them like the wings of an airplane or a bird. You can also take them towards the back with the palm facing upwards or holding them in a Namaste position behind your back.
More about Warrior III Pose or Virabhadrasana III
A word of caution!
The pose is not to be performed if you are suffering from High blood pressure
A tip for beginners
In order to avoid your raised knee from locking up (or hyperextending) you can make use of the principle of action and reaction. These two opposing forces can be simulated in your two legs by pushing the thigh bone back while simultaneously straightening the front knee. This would also help you in improving your balance as well.
Props and Modifications
The biggest ask in this pose is to attain a balance between your outstretched limbs. You can improve the sense of balance by making use of a chair as a prop. Place it about half a foot in front of you, its back facing towards you. Hold the top of its back as you attempt to stretch your arms in front of you.
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