Pose Practice (Virabhadrasana III – Warrior III)

This pose advances the balancing poses a bit further by teaching the proper extension of the spinal muscles. This pose help to remove sciatic, arthritic and rheumatic pains; corrects drooping shoulders and hunchback, expand the chest and increase endurance.  For advanced students it is a matter of balance, for people recovering their health it will improve breathing and stamina.  Attention is sharpened and drawn deeper with balances: the brain has to be attentive and the mind alert.

Fixing the consciousness on one point or region is concentration (dharama).  To concentrate on a particular area demands disciplined training.  In this pose the mind, body and breath work together in unison.  This pose can not be done casually.

The pose brings harmony, poise, power and a sense of equilibrium.


Try It!

Stand in Tadasana (mountain pose).

Inhale, jump 4-4½ feet apart with arms stretched sideways.

Turn the palms up and inhale the arms up shoulder-width apart.

Turn the right food out 90 degrees and the left foot forward 45 degrees, turning the hips and torso to the right.

Exhale, bend the right knee 90 degrees for Virabhadrasana I (Warrior I).

Exhale, extend the trunk over the right thigh, bringing the ribcage onto the leg. Keep the arms up and the shoulders down.

Now simultaneously lift the left leg and shift the body forward onto the straightened right leg.

Lift the right thigh up and bring the left hip and leg level to the right hip.

Extend the left leg back with the knee pointing down and stretch the heel and toes back.

At the same time stretch the arms and trunk forward so that the arms, torso and leg are parallel to the floor.

Glaze forward.

Balance for 20 – 30 seconds breathing normally.

Exhale, bend the right leg and go into Warrior I.

Straighten the right leg and come up, turn the feet forward resting the arms if necessary.

Repeat on the left side.
 

Pose Practice Archives:
Tree Pose
Half Moon
Forward Bend
Virabhadrasana I - Warrior I
Virabhadrasana II - Warrior II
Virabhadrasana III – Warrior III
Full Arm Balance
Upward Bow Pose or Backbend
Half Lord of the Fishes Pose
Revolved Triangle pose
Powerful Mighty
Wide-Legged Forward Bend
Upward Facing Angle
Intense West - Back Stretch Pose
Extended Side-Angle Pose
Staff Pose
Upward Facing Dog Pose
Mountain Pose
Extended Hand to Foot Pose
Extended Angle Pose
Parighasana Gate Pose