Virabhadrasana III – Warrior III Pose
Virabhadrasana III is derived from the combination of the Sanskrit words Virabhadra(Name of a furious warrior who is an incarnation of the Hindu god Shiva) andasana (posture or pose). The reason for the name Virabhadrasana III is, this pose resembles the position of the Warrior, and it is the third variation in this series. It is called as Warrior III Posein English.
Preparatory Poses for Virabhadrasana III are Urdhva Prasarita Padasana, Virabhadrasana I, Prasarita Padottanasana, Utkatasana, Ardha Chandrasana, Uttanasana, Virabhadrasana II, Vrksasana, Supta Padangusthasana, Virasana and SuptaVirasana; and the follow-up Poses are SalambaSirsasana, Natarjasana, Eka Pada Rajakapotasana, Halasana, Utkatasana, Hanumanasana and Navasana
STEP BY STEP GUIDE – WARRIOR III POSE (VIRABHADRASANA III)
- Start from the Mountain pose (Tadasana) on the yoga mat.
- Place the right foot a foot lengths forwardly.
- Now slowly and steadily shift all of your body weight onto this leg.
- Inhale; bring your arms over the head.
- Note: You can interlace the fingers.
- Make sure that your index finger points up.
- Exhale; now slowly lift your left leg up and out.
- Lower your torso and arms down towards the yoga mat.
- Look down at the floor.
- Note: Alternatively you can stare at a point for balance.
- Make sure that the left toes and the crown and fingers are making the straight line.
- Breathing should be normal.
- Hold in this position for few seconds (20 to 60 seconds).
- Exit the pose by inhale and come back to the Mountain Pose (Tadasana).
- Repeat all of the above steps with the opposite side.
- Practising this pose at thrice (both sides) will give the better results.
BENEFITS OF WARRIOR III POSE (VIRABHADRASANA III)
- Helps to strengthen the hamstrings, shoulder, legs, out thighs and back.
- Stretches the Groin, Lung and Thorax.
- Opens the chest and hips.
- Improves the memory power.
- It Stretches and strengthens the Thighs, calves and Ankles.
- Energise the whole body.
- Expands the lungs and chest.
- Improves the blood circulation.
- Reduces the anxiety
DO’S, DONT’S & TIPS FOR WARRIOR III POSE (VIRABHADRASANA III)
People with the following problem please avoid practising this pose, or practise under the expert’s supervisions and doctor’s advice.
- Who have a weak heart
- Chronic or recent lower back injuries.
- High blood pressure
- Pregnant women(use the support of a chair)
- Hip problems
- Ankle or leg injuries
- Knee or foot Problems
Practise this yoga daily, will yield the better results.
It’s good to do this pose in the morning with empty stomach.
Always listen to your body, and know your limits. While practise, if you find any pain or discomfort, please exit the pose and ask for the expert’s guidance and doctor’s advice.