Virabhadrasana 3 – yoga pose , strongly stretching the legs, arms and torso. Good coordination and balance are required to perform this asana. As a rule, Warrior III Pose is performed sequentially after Warrior I Pose. There are several variations of Virabhadrasana (1, 2, 3), differing in intensity.
Technique
Step 1:
Stand in Tadasana (Mountain Pose). With an exhale, take a step or jump your legs apart to a distance of 120-130 cm from each other. Raise your arms and spread them out to the sides parallel to the floor, palms facing down. Arms are in line with shoulders.
Step 2:
Exhale, turn to the right and transition into Virabhadrasana 1 (starting from step #2) to the right side.
Step 3:
Exhale and bend your torso towards your right leg. Extend your torso and arms forward, keep your palms together. Your chest practically touches your right thigh.
Step 4:
Shift your body weight to your right leg, actively press into the floor with your feet (but don’t lean your torso forward – this will shift your body weight to your toes, and you won’t be able to maintain balance). Strongly engaging your left leg, lift your left heel off the floor. Do not bend your left knee! Slowly lift your left leg so that it becomes parallel to the floor. Simultaneously straighten your right leg at the knee; it should be perpendicular to the floor. During the lifting of the “back” leg, keep your pelvis parallel, do not turn it; to do this, tuck your tailbone towards your pubic bone and pull it down. The leg should only be raised until the femoral bones are at the same level and parallel to the floor.
Step 5:
Lift your head and look towards your outstretched arms. Do not clamp your neck – pull your shoulders away from your ears. Your head, arms, torso, and raised leg should be parallel to the floor.
Step 6:
Hold the pose for 10 to 20 seconds.
Exiting the Pose
On the exhale, slowly lower your leg. On the inhale, lift your torso and arms. Turn your feet 180 degrees and repeat the asana on the other side. Then lower your arms along your torso, bring your legs together and return to Tadasana.
Asana Alignment / Control Points
- lifting the “back” leg and straightening the “front” leg should happen synchronously;
- strongly extend your arms forward and your raised leg backward, as if you are being stretched in opposite directions;
- all limbs should be strong and tense – this will help hold the pose;
- strongly stretch the sides of your torso along with your arms.
Benefits
- strengthens legs and ankles;
- strengthens shoulders and back muscles;
- tones and strengthens abdominal muscles;
- improves posture and develops a sense of balance.
Contraindications
- high blood pressure;
- cardiovascular diseases.
Preparatory Yoga Exercises
- Ardha Chandrasana;
- Prasarita Padottanasana ;
- Supta Virasana;
- Uttkatasana ;
- Uttanasana ;
- Virabhadrasana 1 ;
- Virabhadrasana 2 ;
- Virasana;
- Vrksasana.
Deepening Practice
If you have mastered the basic steps, you can work on improving your balance in this asana. Try extending your arms to the sides (like airplane wings), or extending your arms back along your torso with your palms to the ceiling. In any variation of arms, strongly engage and extend them to the fingertips.
Variations
Simplified Version
- if it’s difficult to extend your arms – don’t bring your palms together, keep them apart, but parallel to each other;
- you can enter the asana without performing Virabhadrasana 1; To do this, perform a deep forward bend Uttanasana. On the exhale, begin to lift your strong, straight left leg back. Lift your leg until your pelvic bones remain parallel to the floor. Feel that your center of gravity is on your right leg. With an inhale, slowly begin to lift your torso and outstretched arms parallel to the floor. Legs straight, back straight. For alignment, use the tips described above.
