Yoga Pose of the week
Welcome to Yoga Pose of the Week.
This week we are focusing on Warrior III or Virabhdrasana III
Pose type: Stretch and Balance
Name: Virabhadrasana III or Warrior III
A wonderful pose for All levels ( see Modifications below for your level)
This posture helps open and activate, your third eye (Ajna) chakra, Heart (Anahata), and Solar Plexus (Manipura), Sacral (Swadisthana), and Root (Muladhara) Chakras.
Benefits
Strengthens the ankles, legs, and shoulders
Tones and increase flexibility in the hamstrings, Psoas, Quads
Improves and balance and posture
Cautions
This pose can be difficult on the ankle and knee joints. Practice this with care and move slowly with control to losing your balance.
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To Access this Pose:
1. Start from mountain pose. Inhale lift your arms overhead. (You can either have palms face each other or clasp the hands.)
2. Exhale and lift your left leg nice and slow while engaging your core. (pull belly in towards the spine.)
Note: If you have knee issues you can keep a slight bend in your base leg.
3. Keep your gaze on a fixpoint and try to lift your back leg as high as you can while straightening the base leg and stretch your arms forward.
Note: you want to keep your hips squared to the floor and pressing the heel of your base foot into the floor.
4. Try to hold this pose for 30 seconds up to 1 minute. Pivot upwards from the hips and return back to mountain pose.
Note: Never allow yourself to compress above the tailbone.
5. Repeat with the other leg.
All Level Tips
Beginner: Trying placing your hands on the back of a chair so you can feel how high you can lift your back leg without focusing too much on losing your balance.
Intermediate: Try this in an open space and try different hand positions such as hands apart, or arms spread wide.
Advanced: Trying placing your hands into reverse prayer or transitioning into a standing split placing your hands on the ankle of your base leg.
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Feel free to email me with any questions.
In order to get here, you need a steady and consistent practice. If you slide over to the next image. You will see that my downward facing dog needed a lot of work. Back when I started my practice in 2014 I had tight hamstrings amongst other things. Over time I saw improvements and now this is where I am today.
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