Warrior III (Virabhadrasana III)

Type: Standing balance

Level: Intermediate

Steps:

From high lunge activate the core and on an exhale fold from the hips to lower the torso and arms so that they are at around a 45 degree angle from the floor. Focus on a point on the floor just in front of your mat. On an inhale root down through the front foot and begin to shift the weight forwards, slowly lifting the back foot from the floor. The toes of the back foot point down to the floor and the hips are level. Extend outwards with the raised foot and arms. Stay in the pose for about five breaths and come out on an exhale by bending the standing leg as you lift the torso and lower the raised leg with control back into high lunge. Inhale and step forward into mountain. Repeat on the other side.

Props & Assistance:

If keeping balance is difficult, you could rest the hands on a chair in front of you.

Variations:

•Complete the pose on both sides

•Arms to sides, in front, out to sides

Preparatory poses:

To do this pose you need to be open in the calves, knees, hips, feet and shoulders. Poses which help are as follows:

•Low lunge

•High lunge

•Reclining Hand-to-Big-Toe Pose

•Mountain

•Warrior II

•Tree

You also need strength and stability in the feet muscles, knees, back, abdominals, hips, legs and elbows. Poses that can help with this include:

•Low lunge

•Half forward bend

•Downdog

•High lunge

•Cobra

•Cat

•Eagle

•Warrior I

•Plank

•Extended hand to big toe pose

•Pyramid

•Tree

•Chair

Other poses that are good preparation poses for Warrior III include:

•Half moon (don't go straight into Warrior III from this pose. Come out of the pose and then into Warrior III).

•Reclining Hero

•Wide legged forward bend

•Hero

Follow up poses:

This pose is usually performed as part of the standing pose sequence. Good follow up poses can include:

•High lunge

•Mountain

•Headstand

•Chair

•Do not transition straight into Half moon, come back up and then go into it to get the right angle with hip.

Counter poses include:

•Eagle

•Garland

•Childs

•Reclining butterfly

This pose prepares you for:

•Revolved half moon

•Revolved extended hand to big toe

•Dancer

•Monkey

•King Pigeon

•Handstand.

Benefits:

•Strengthens the ankles and legs

•Strengthens the shoulders and muscles of the back

•Tones the abdomen

•Improves balance and posture

Caution/Avoid:

•High blood pressure

•If you are thinking of starting yoga and have a medical condition, it is advisable to check with your doctor.