Virabhadrasana III

Virabhadrasana III: "Warrior III"

By: Ethan Liu Crabb 11:30 BDF 4/14/11

Internet Picture Reference: http://www.levitateyoga.com/admin/picture/gallery/Virabhadrasana%20III.jpg

YouTube Link Music: "Soothing Relaxing Music Whispering Sea (Full) & Sunset Kauai"

http://www.youtube.com/watch?v=kudI7o630ZQ

Sanskrit Name – Translation & Meaning: "Warrior III Pose"

Virabhadrasana comes from the name of an aggressive and fierce warrior. It is actually an embodiment of Shiva (famous Hindu Deity) described as having a thousand heads, a thousand eyes, a thousand feet, a thousand clubs, and wearing a tiger's skin.

Warrior III Pose: Virabhadrasana III

How to get IN and OUT of the Asana:

· You can either be on a smooth floor, yoga mat, or a carpet. Standing in Tadasana with heart center and chest pointing out and up wards, hands at your side facing palms outwards, and chin up.

· Inhale and exhale down to a forward fold (Uttanasana). When letting the tension in your neck out, step your left or your right foot back about 3-4 feet back (Warrior Pose Stance distance). The bent knee should be at a 90˚ angle or a little more. Lay the midline of your torso down, and place both of your hands on the bent knee. Breathe, squeeze your hands, lift your torso a little bit, and with an exhalation, turn your hips to the same direction as the bent knee. (For example: if you choose your left leg to go back, therefore your right knee is bent at 90˚ therefore you place both hands on your right knee into a lunge, then you breathe, squeeze your hands and lift the torso a tad and straighten the hips with your second toe aligned with your knee.)

· From the given lunge position, stretch both arms forward both parallel to each other and parallel to the floor (palms facing inwards towards other). Exhale, and press the given thighbone back and dig the heel into the ground. Simultaneously, straighten the front leg, and lift the back leg making sure the back leg is as parallel to the ground as much as possible. Resist the back leg, by pressing the tailbone into the pelvis. (Engage your bandhas: mulha bandha and uddiana bandha.)

· When you are in this Asana, stay away from your torso leaning forward onto the balls of your feet. Try and stay balanced and have your foot equally balanced. To stabilize the position, press the chosen thighbone back while straightening the front knee.

· The lifted leg, torso, and arms should be aligned and parallel to the ground as much as possible with your head up and heart center lifted. To energize the leg, lift it as parallel as possible pretending there is a wall behind you and pretend to place it on the back wall (keeping back foot parallel to floor). At the same time reach your arms forward as possible to stretch. Lift the head up ever so slightly, but do not jam the nerves in your neck.

· Stay in the position for around thirty seconds to a minute, or however long your body can hold the position. On an exhalation, release back to the lunge, and bring your hands on either side of the bent knee. Breathe and with another exhalation, bring your lifted leg forward to meet the other leg. Stay in Uttanasana for a few breaths, and then repeat the same steps, except on the other side.

Physical and Therapeutic Benefits of the Asana:

Virabhadrasana III builds core strength. It tests your balance of your torso, abdomen, and spine. Your back muscles get tested and your chest expands with your lungs, chest, and shoulders. The legs and arms get flexed and your hamstrings and thighs get stretched. The Asana enhances coordination and balance mentally and physically. The brain soothes and reduces anxiety and calms the heart center. It builds concentration and focus in yoga. After practice, the posture improves.

Awareness: How do I feel in the Asana?

I honestly feel tense and uncomfortable at first. When I first did the Asana in yoga class last week, I could totally feel the pain shooting up both legs and my torso. After I tried the pose several times, my thighs were getting flexed. In my picture above, I lifted weights and ran the day before and my body is fatigue. It looks like my right foot is resting on the wall, but it isn’t. So all in all, I could feel pain in both my legs and in my torso, it was difficult to pull my heart center up and forward, but I tried my best to hold the pose. I felt that my balance was lacking and coordination in this Asana, but with practice I got a tad better. My knee being straightened was sore as well with my hamstrings. I think with more and more practice, this pose will increase my mental strength, balance, concentration, and coordination.

References:

Yoga Journal - Warrior III Pose:

http://www.yogajournal.com/poses/941

Internet Picture Reference: Virabhadrasana

http://www.levitateyoga.com/admin/picture/gallery/Virabhadrasana%20III.jpg

YouTube Link Music: "Soothing Relaxing Music Whispering Sea (Full) & Sunset Kauai"

http://www.youtube.com/watch?v=kudI7o630ZQ