Virabhadrasana III ~ Warrior III

Published on October 4, 2012 by in Yoga Poses


Michelle chose Warrior 3 because of the balance, strength and confidence attained by practicing this asana. The pose strengthens the legs, back and core while improving coordination and balance. Here are step by step instructions for moving into the pose:

1)Begin in Crescent lunge (or Warrior 1), squaring hips toward the wall in front of you and reaching the
arms overhead.
2)Hinge the torso forward over the front leg, keeping the spine long and drawing the abdomen toward
the lower back.
3)As the weight shifts forward into the front leg, extend through the ball of the back foot and float the
leg away from the floor. Lift the inner thigh toward the ceiling and release the outer thigh toward the
floor, until the hips are parallel to the floor. The front of the lifted leg is pointing toward the floor.
4)Straighten the standing knee by engaging the quadriceps. Press the standing thigh bone back,
lengthening the waist and the lower back while continuing to square the hips toward the floor.
Vigorously lift the leg into the hip socket.
5)Lengthen all four sides of the waist evenly, reaching forward with the front of the body to shift weight
toward the toes.
6)Draw the shoulder blades in toward the chest, keeping the back from rounding and the chest broad.
Stretch the arms vigorously forward with the elbows straight and the palms facing one another.
7) Gaze at the floor, and once the shoulders feel supple, look forward.

Modifications:Place hands on hips, blocks, floor or a wall. Place lifted foot on a wall

Benefits:Strengthens your back, leg, shoulder and arm muscles.Stretches your hamstrings and out thighs.Expands your chest, lungs and shoulders. Improves your memory and concentration. improves your core awareness, posture, balance and coordination.Builds core stregth in your torso, abdomen, spine and pelvic floor. Quiets your mind, calms your nervous system and reduces anxiety.

Contraindications:Knee injury or neck injury,Lower back vulnerability.

Check out this short video designed by Michelle to learn more about worrier three and how to warm up the body and gain the strength and confidence you need to master this pose.



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