Virabhadrasana 3

Warrior 3

Benefits:
Physical:

  • Strengthens the legs, ankles, shoulders and back
  • Tones the abdomen
  • Improves balance and posture

Emotional:
  • Improves memory and concentration
  • makes us think with precision
  • encourages us to let go of fear​
Method:
  1. Start in Warrior 1 with your arms extended overhead and your palms touching. Bend at the waist, lean your chest down so that it’s resting over your left thigh (left leg forward, knee bent.) 
  2. Keep your arms straight in front of you and your palms together. Your belly will be touching your thigh, but don’t put any weight on it.
  3. Shift your weight forward to your left leg. As you straighten that leg, lift your right leg off the ground. Be sure to lift your right leg from your inner thigh, not your hip.
  4. Your arms, torso, and right leg should be parallel to the ground with both hips facing the floor. For stability, keep your belly in and strong.
  5. The key to balance is to elongate your body as much as possible, which makes the pose easier to hold. Think about “lines of energy” throughout your body. As you press into the floor with your left foot, lift your left thigh upward. Flex your right foot as though you were pushing the bottom of that foot into a wall behind you. At the same time imagine you’re pressing your fingertips into the wall in front of you.
  6. Hold for 3 to 10 slow, deep breaths.
Hint: If you’re a beginner, try this pose with a wall for support. Either face the wall so your hands touch it lightly or face away with your lifted foot gently rested on the wall.