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Warrior III Pose

Virabhadrasana III

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(veer-ah-bah-DRAHS-anna)

Virabhadra = the name of a fierce warrior, an incarnation of Shiva, described as having a thousand heads, a thousand eyes, and a thousand feet; wielding a thousand clubs; and wearing a tiger's skin.

Step by Step

Stand in Tadasana, 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) and 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, and with an exhalation, turn it slightly to the right.

Now 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. As you lift the back leg, resist by pressing the tailbone into the pelvis.

Normally students come up into Virabhadrasana III by lunging the torso forward. This tends to shift the body weight onto the ball of the front foot and unbalance the position. Don't allow the torso to swing forward as you move into position; instead, as you straighten the front knee, think of pressing the head of the thighbone back. This centers the femur in the hip joint, grounds the heel into the floor, and stabilizes the position.

The arms, torso, and raised leg should be positioned relatively parallel to the floor. For many students the pelvis tends to tilt. 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, and on an exhalation, step your left foot forward to meet your right. Stay in this forward bend for a few breaths, then repeat for the same length of time on the other side.


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Reader Comments

Luke Ferber RYT

Not an accurate photo of the pose. Head should be down extending through the crown of the head. Rhomboids engaged with a flat back, no curve in the spine as seen here. Just want to spread health and not further incorrect alignment. Namaste :)

Michaelle Edwards of YogAlign

This pose makes no anatomical sense. We have to bend at least one knee to move so keeping both legs straight is like driving with the brakes on in the car. To take off the brake and do a yoga poses that simulates how you actually use your body in real life, keep the knee of the standing foot bent deeply and extend the ankle of the lifted back foot strongly, keep your arms out to your sides in a V shape with your fingers wide open. Dont look up . Keep your neck in neutral. This will simulate movements like skating or skiing. Nobody can move without bending at least one knee so adapt this pose so that it follows your natural human design.

Kara Miller

I tell my students to use the glute to lift the leg while flexing the foot. It really helps with lift and stability of the pose.

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