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Warrior III (Virabhadrasana
III) - [veer-ah-bha-drahs-anna]
This is a challenging balancing
posture that requires concentration and calls upon our strength
in the legs and back.
- Stand in Tadasana. Shift your weight onto your
left leg. Inhale and raise your arms over your head with the
palms facing each other. Extend your right leg behind you with
your toes lightly touching the floor, curled under. Allow yourself
several breaths to settle into this initial balance.
- On an exhalation, slowly move your body forward
and lift your right leg, so that your arms, torso and leg become
parallel with the ground. Keep your head and neck inline with
your spine. In the final position, gaze straight down to the
floor.
- Extend the fingers and toes away from each other,
lengthening forward and backward. Breathe throughout the hold,
and when you are ready to release, slowly reverse the process
in a controlled manner.
- Repeat on the right leg.
Benefits:
- Improves concentration and balance
- Strengthens ankles, abdomen, legs, spine and
back muscles
- Stimulates the heart and digestive system
- Increases energy yet relieves stress
- Improves anxiety, backache, and sciatica
Cautionary Notes/ Modifications
- Place more emphasis on keeping the arms, torso
and leg in alignment than on attaining the final posture of
the body being completely parallel with the ground. You will
gain more confidence in this posture the more you do it.
- Do not do this posture if you have a headache
or migraine
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