Virabhadrasana III (Warrior Pose III)

<h2> Virabhadrasana III. Warrior Pose III</h2>

"Virabhadra" - means warrior; the asana is named in his honour.

Virabhadrasana III in brief

1. Stand in Tadasana (Mountain Pose).
2. With an inhalation, jump the feet 120-130 cm apart and take the arms out to the sides so that they are in line with the shoulders. Inhale.
3. Exhale, turn to the right and move into Virabhadrasana I (Warrior I) to the right. Inhale.
4. Exhale and bend the torso toward the right leg, extend the torso forward, extend the arms forward and keep the palms together. Keep the chest close to the right thigh.
5. Move the trunk in the direction of the arms. Lift the left heel without bending the left knee - it stays firm. Take one or two breaths.
6. Exhale and slowly raise the left leg until it is parallel to the floor. Keep the right leg firm; it should be perpendicular to the floor.
7. Look at the thumbs.
8. Breathe normally and stay in this final position for 10-15 seconds, paying attention to the following points:
       (1) the body from the fingertips to the heels should be parallel to the ground;
       (2) the right leg is firm and steady;
       (3) extend the left leg back and the torso forward, as though the torso were challenging the left leg. The movement works on a «stimulus and response» principle. The centre of gravity lies in the right thigh, which must be as unshakeable as a staff;
       (4) draw the sides of the body toward the arms.
9. With an exhalation, slowly lower the left foot to the floor, raising the trunk up like a lever.
10. Move into Virabhadrasana I.
11. Inhale and turn to the centre, then repeat the pose to the left, balancing on the left leg and following points 3-10, replacing the word «right» with «left» and vice versa. Return to Tadasana.

Special notes:

(1) Those who are weak and find it hard to extend the arms may keep them apart.
(2) People who are overweight can go straight into this pose without doing Virabhadrasana I. They can also use a wall or a table for support: step back about a metre from the wall, press the palms against it and raise the legs one at a time.
(3) Lifting the left leg and straightening the right leg should happen at the same time.

Virabhadrasana III in detail

Stand in Tadasana (Mountain Pose). On an exhalation bend forward into Uttanasana (Standing Forward Bend). On the next exhalation take a wide step back with the left leg so that the right leg bends at the knee to a right angle. Lower the trunk (from the pubic bone to the sternum), aligning its centre line along the centre line of the right thigh (the stretch from the knee to the crease between the pelvis and the thigh). Place the hands on the right knee: the left palm on the inner side, the right - on the outer side. Squeeze the knee with the hands, lift the trunk slightly and on an exhalation turn it a little to the right. Extend the arms forward parallel to the floor, with the palms facing each other. On an exhalation move the head of the right femur firmly back and press the right heel actively into the floor. Straighten the right leg while at the same time lifting the left leg off the floor. As you raise the left leg, draw the tailbone into the pelvis.
As a rule, students enter Virabhadrasana III by «diving» forward with the trunk. The body weight then shifts onto the mounds beneath the toes of the right foot and the balance of the pose is lost. So do not tip the trunk forward; instead straighten the right leg at the knee, mentally pushing the head of the femur back.
This will align the femur in the hip joint, increase the pressure of the heel into the floor and make the position steady. The arms, the trunk and the left leg should be roughly parallel to the floor. In many people the pelvis «drops» forward. To prevent this, take the left side of the pelvis toward the floor until the hip joints on both sides are level with each other and parallel to the floor. Engage the left leg and stretch it strongly toward the back wall. Stretch the arms forward with the same force. Lift the head slightly and look forward without compressing the back of the neck.
Stay in this position for 30-60 seconds. On an exhalation lower the left heel to the floor. Place the palms on the floor on either side of the right foot. With the next exhalation step the left foot forward beside the right. Remain in the forward bend for a few cycles of breath. Then do the pose on the other leg. (Yoga Journal)

The effects of practising Virabhadrasana III

Virabhadrasana III contracts and tones the abdominal organs and gives the leg muscles strength and good shape. The asana is recommended for runners, as it develops alertness and mobility. All the movements of Virabhadrasana III correct the posture and the gait. When we stand badly, the body weight falls onto the heels, the development of symmetry is held back and the spine loses its elasticity. Resting on the heels makes the abdomen push forward and reduces physical and mental alertness. This asana helps you to stand firmly on the soles of the feet and to draw in the abdominal muscles. It brings alertness to body and mind.