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Warrior Pose 3, Virabhadrasana III

By Yoga Lily 2 years ago
Home  /  Balance  /  Warrior Pose 3, Virabhadrasana III

How to do Warrior Pose 3, Virabhadrasana III

Virabhadrasana III – Warrior Pose 3 strengthens the legs and abdominal muscles. Just like all balance postures it also helps to focus the mind. A fixed gaze will make you more stable. Create a mental line of energy that runs along the back side of the body. Use this to lengthen the heel of the raised leg to the fingertips.

1. From the lunge position of warrior pose 1, with arms extended and gaze upward, extend through the fingers and stretch this spine upward. As you exhale, fold that torso forward across the top of the right thigh so the back and arms are now parallel with the floor. Keep your chin tucked in and the back of the neck long.

Warrior Pose 1

Warrior Pose 1 – Lunge Position

2. As you inhale, gradually lift the left foot off the floor until the leg is fully extended behind you. Rotate the outer edge of the left thigh downward, so both hips remain level with the floor and the sacrum fairly flat.

3. Straighten the right leg, pressing strongly into the big toe and spreading the sole of the foot wide across the floor. Stay here for five breaths, extending the energy of the spine forward through the fingertips and backward through the raised leg at the same time. Feel the strength and balanced beauty of this powerful pose.

Virabhadrasana III, Warrior Pose 3

4. To release exhale as you lower the raised leg to the floor. Inhale as your arms and chest lift up into Warrior Pose 1. Straighten the right leg and lower the arms as you exhale, stepping the left foot to stand in Mountain Pose. Repeat on the other side.

TIPS

Gaze: beyond the hands

Build-up poses:

Counter Poses:

  • Deep Forward Fold
  • Mountain Pose

Lighten:

  • Do not do the leg lift, but keep the big toe of the back foot on the floor.
  • Keep your arms extended backward, hands near hips.
  • Use a wall to balance against.

Effect: Focusing

 

Warrior Pose 3, Virabhadrasana III Counter Poses

In yoga we use a counter pose in a sequence; For example, a twist follows a backbend to “neutralise” the spine, or a forward bend follows a backbend to help lengthen the spine and calm the nervous system.

 

Deep Fold Forward, Uttanasana

Deep Fold Forward Pose, Uttanasana

 

Mountain-Pose-Tadasana

Mountain Pose, Tadasana

 

Categories:
  Balance, Strength
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About

 Yoga Lily

  (103 articles)

Lili has been studying and practising yoga in China & UK for 20 years, and teaching since 2007 (7 years in the UK). She draws inspiration from her training within established, classical yoga systems that focus on alignment, hatha vinyasa in its gentler form, yin, yin/yang, and restorative yoga styles, pranayama and meditation; blending the roots of Chinese healing traditions into a more holistic practice. For her, practice covers not just the physical aspects of yoga but also aligning and unblocking the bodies meridian energy pathways to release Qi energy (prana) which flows through the bodies energy highway, bringing the mind, body and spirit back into balance. “I am continually humbled by my students and teachers, my aim is always to teach from the heart and from the idea that yoga is the art of living, listening and learning, to embody this deeply spiritual tradition” – Lili Chen.