Asana Column: Virabhadrasana III (Warrior Pose III)

Find your star power by gathering energy in and radiating it out in this dynamic standing pose.

By Beryl Bender Birch

Star Power

Virabhadrasana III (Warrior Pose III) teaches us precisely how to balance between gathering our energy in and extending it out. The pose asks us to stand grounded on one leg, rooted down into the earth, yet at the same time to lift the other leg and stretch horizontally from the tips of our toes to our fingertips—like a radiant star expanding into space. But if we expand outward too much, we lose our power and balance. To maintain these, we need to focus on contracting, on pulling in, on connecting with gravity: We energize our breath and our core, drawing the pelvic floor in and up to create Mula Bandha (Root Lock), drawing the lower abdomen (about two inches below the navel) in and up to create Uddiyana Bandha (Upward Abdominal Lock), and drawing the heads of the thighbones in toward each other.

On the other hand, if we contract too much and hang on too tightly, we lose expansion and tend to collapse in on ourselves—and again lose our balance. Instead, we must shift our concentration back and forth between expansion and contraction, working to stay present with each of these opposing forces and to bring them into perfect balance.

To develop the strength and steadiness needed for Virabhadrasana III, we will work with four preliminary postures: Salabhasana (Locust Pose), Virabhadrasana I (Warrior Pose I), a transitional posture that will help you go from Virabhadrasana I to Virabhadrasana III, and Virabhadrasana III with the assistance of a wall. If you are familiar with Ujjayi Pranayama (Victorious Breath), I recommend that you use it throughout your practice. This style of breathing—keeping the mouth closed and creating an audible aspiration at the back of the throat—is a powerful way to warm the body from the inside out. Also, by giving you a sound to focus on, Ujjayi Pranayama can help keep your attention in the present.

Put Your Back into It

To raise and hold one leg and the arms at an equal height in Virabhadrasana III, the back muscles and the muscles in the backs of the legs need to be strong and capable of sustained hard work. The first posture we are going to practice, Salabhasana, will help develop this strength and endurance.

To come into the posture, lie facedown on a mat, place your arms along your sides, palms facing up, and rest your chin on the mat. Bring the inner edges of your legs and feet together, then draw your tailbone gently but firmly toward your feet and toward the floor; this action lengthens your lower back and helps protect it when you lift into the pose. To create power and stability at your center, engage the perineal muscles, lifting your pelvic floor upward (Mula Bandha), and draw the lower part of your abdomen in and up (Uddiyana Bandha). These two yogic locks act very much like gravity in a star; they pull prana (vital energy) into your center and create heat.

On an inhalation, slowly raise your legs, chest, shoulders, and head into the air, keeping the back of your neck long. Move your shoulders down, away from your ears, drawing the shoulder blades down your back. Bring their lower tips into the body, using this action to help you lift the chest. Pressing the backs of your hands and arms strongly down into the floor, lift the top of your head toward the ceiling as you gaze downward at the tip of your nose. Work to lengthen the spine. Without losing the contraction at your core and overarching your lower back, try to bring your feet almost as high as your head. Keep the legs strong, sending energy all the way down to the toes and being careful not to bend the knees.

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