Virabhadrasana III (Warrior Pose III)
A one-legged balancing pose that builds strength and stamina.
How to do it
From Tadasana (Mountain Pose), inhale and raise both arms to meet palms together overhead. The arms are straight and the fingers extending towards the sky. Bring the weight onto the left foot.
On an exhalation, tip the body, arms and right leg so that they become parallel to the ground. The arms, body, neck and head, and right leg form one straight line. Keep the foot gently flexed, with the toes pointing towards the ground. Gaze at a point on the ground directly ahead of the eyes. Make sure that the hips and pelvic girdle are also parallel to the ground – the right hip will have a tendency to open up towards the sky, but try to keep the hips level. Take a few long, deep and even breaths in this position. To come out of the pose, inhale and smoothly tip the arms, body and right leg up to vertical, before lowering the arms to Tadasana. Repeat on the other side. |
Variations
Various arm positions can be used in this pose –
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