Flow Study: Warrior III
The Virabhadrasana postures, or warrior poses, are named for Virabhadra, a manifestation of the Hindu god Shiva. Virabhadra is described as having burning eyes focused on his target, fiery hair, and a cache of weapons. In Sanskrit, vira means hero; bhadra means blessing or friend. There are three main warrior poses (Warrior I, Warrior II, and Warrior III), as well as several variations of these poses, including humble warrior and peaceful warrior.
Warrior III is a full-body, standing yoga pose that improves balance and focus, builds strength in the legs and core, and can help you tune into your own inner strength.
How to Do Warrior III
Start in a mountain pose (Tadasana), with both feet rooted firmly on the mat. Bring your palms together in front of your heart.
Shift your weight to your right foot and slowly lift your left knee to single leg tadasana. Pause here to find a point of focus (drishti) and tune into your breath. These techniques will help with your balance.
Keeping your hands pressed together in front of your heart, tip forward at the waist as the lifted leg floats behind you. You should aim to be one straight line from the top of the head to the heel of the lifted leg.
Keep your hands together at the heart or extend them in front of you. Point your lifted toes down towards the mat and level your hips.
Stay in this pose for three to five breaths before returning to mountain pose.
Repeat the pose on the opposite side.
Tips for Warrior III
Place blocks beneath your hands for more stability and better balance in Warrior III. .
Try an “airplane arms” variation, pulling the heart forward as you send your fingertips towards the back corners of the mat.
Warrior III Journaling
After practicing Warrior III, either on its own or as part of a longer practice, get out a journal and a pen. Set a timer for ten minutes and answer these questions :
Where can I find more balance in my life?
Where and how can I embrace a degree of chaos, when necessary?
What does the shape of this pose symbolize to me? How does that hold meaning for me in your life right now?