Warrior iii Pose

Sanskrit Name: Virabhadrasana III

Good for: Ankle, legs, shoulders & back


  •     Builds up strength in the ankles and legs
  •     Builds up strength of the shoulders and muscles of the back
  •     Tones down the abdomen
  •     Enhances your balance and posture

Warior Iii Pose








  •     Stand in Tadasana (Mountain Pose)
  •     Exhale and fold foward to Uttanasana
  •     From Uttanasana, exhale and step your left foot back into a high lunge position.
  •     Your right knee should be more or less at a right angle
  •     Lay the midline of your torso (from the pubis to the sternum) down on the midline of the right thigh (from the knee to the hip crease)
  •     Bring your hands to your right knee, right hand to the outer knee, left hand to the inner
  •     Squeeze the knee with your hands
  •     Lift your torso slightly
  •     Turn it slightly to the right with an exhalation
  •     From the lunge position, stretch your arms forward, parallel to the floor and parallel to each other, palms facing each other
  •     Exhale and press the head of the right thighbone back and press the heel actively into the floor
  •     Synchronize the straightening of the front leg and the lifting of the back leg
  •     Resist by pressing the tailbone into the pelvis as you lift the back leg
  •     As you straighten the front knee, think of pressing the head of the thighbone back
  •     Release the hip [of the raised leg] toward the floor until the two hip points are even and parallel to the floor
  •      Energize the back leg and extend it strongly toward the wall behind you
  •     Reach just as actively in the opposite direction with the arms
  •     Bring the head up slightly and look forward, but be sure not to compress the back of your neck
  •     Stay in this position for 30 seconds to a minute
  •     Release back to the lunge on an exhalation
  •     Bring your hands to the floor on either side of the right foot
  •     On an exhalation, step your left foot forward to meet your right
  •     Stay in this forward bend for a few breaths
  •     Repeat for the same length of time on the other side

Good to know

  •     Harmonizing in this pose can get really challenging for beginners
  •     Get ready for the pose with a chair placed in front of you (Should be in front of your mat facing the back towards your face)
  •     In step where you stretch your arms forward hold the top of the chair
  •     When you rise for full pose, push on and slither the chair away from you
  •     Use the chair to support your arms
  •     Try to hold the chair lightly so that it doesn’t slip further and disturbs your position

By : Natural Health News

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