Warrior III (Virabhadrasana III) by Sandi Teresi  

 

 

What are the benefits of doing Warrior III?  The benefits of Warrior III include improving balance, and developing strength, stability and stamina in the entire body.  It increases flexibility in the front groins, hips, back and shoulders and opens the chest.  It strengthens legs, back, shoulders, and arms.

  

There are several ways to achieve the Warrior III pose.  In the following approach we move to Warrior I and then shift to Warrior III.  Before you start, center yourself in a smooth flowing breath.

 

Next, stand in Tadasana (mountain) then step your right foot forward about 1-1/2 to 2 feet (longer if you are tall), bend the right knee, but keep the left heel grounded.  Watch that your knee does not go forward of your ankle—knee joint should be directly above ankle joint.  Play in this pose until the feet feel comfortable and you feel balance.  On an inhale, raise your arms out to the side and then over your head—keeping the head between the arms.  Breathe deep and smooth in this posture, going deeper inside--allowing the legs to ground the posture as the breath lifts the chest.  Arms stay close to head behind ears.  You are now in Warrior I. 

 

Now slowly, with a full smooth breath (Ujjay is helpful) begin to bend over the right knee as you lift the left leg—straightening the front leg simultaneously-- until your arms and legs are parallel to the floor.   Keep the breath smooth and flowing.  Now balance your hips.  This usually requires dropping the left hip until it is even with the right hip.

 

It is helpful to have someone assisting you at this point or be in front of a mirror.  Your back should now be flat enough to put a tea tray on it.  Your neck is long and you can be looking over your hands.  Hands can be in namaste or just apart with palms facing.  You are now in Warrior III.  Breathe deep and evenly—inhales and exhales even.  Press back through your left heel. 

 

Now to exit the posture, begin to bend the front knee as you reach the back leg back, letting it reach the floor with the lightness of a feather.  You can then return to Warrior I, raise the arms over the head, step the back foot forward, lower the arms back to mountain (Tadasana).  Repeat on the other side.

 

Here’s another approach. If you have achieved a comfortable Warrior I,   Warrior III is actually easier.  Take your Warrior I position, let your breath become deep and smooth and then bring your arms from the over the head position to reach forward as you bend over the front thigh.  Simultaneously straighten the front leg as you lift the back leg until the body is parallel to floor.  Keep hips even as described above.  Sounds simple, it can be.    Breathe deep and feel the posture; as you exhale let go into the pose.  Have fun!  Enjoy and remember it is supposed to “feel good”!!!  No pain is gain in yoga!

 

Here is some suggested assistance if you are a beginner or if balance postures challenge you:  Stand in mountain pose (Tadasana) facing a wall, arms distance from the wall, where just fingertips touch the wall.  Inhale arms over head and exhale release hands to wall.  Slide hands down wall until they are about even with hips.  Lower torso to be parallel to floor, then lift left leg, extend it back, lengthening leg, pressing through heel, look between hands.  Be sure your left and right hips are even—again, that tea tray on the lower back.  Breathe deep and full and find the joy in the pose.  Another variation if you need the balance support is to face away from the wall and place the raised leg foot on the wall.  You can even use a chair and place your hands on the seat of the chair, then raise the leg. 

 

There are advanced methods to achieve Warrior III, but the above suggestions will get you started and help improve your balance.