Warrior III is a challenging and beautiful pose. Aligning us with our inner and outer strength, this is a pose that requires concentration, strength, and balance.
The physical benefits of the pose:
Strengthens the legs, feet, and ankles
Builds focus, balance, and improves posture
Strengthens the core
Strengthens the arms and shoulders
Stretches the entire body, particularly hamstrings, inner thighs, shoulders and arms
Warrior III is also known as ‘Virabhadrasana III’, and is named after a Fierce Warrior, one of the incarnations of Shiva.
There are many different ways to come into Warrior III. Typically in my own practice and when I teach, we start in Tadasana (Mountain Pose) or in Warrior I.
Starting from Warrior I, transfer the weight into the front leg
Slowly the upper body charges forward
Torso parallel to the ground
The back leg lifts, hips square to the floor
Feel the front foot ground
Slowly straighten the front leg and balance
The upper body, arms and back leg are all level, parallel to the floor
Arms can stretch forward, out to the sides (airplane style), or along the side of the body, fingers stretching back.
I feel most powerful in the pose when my arms extend forward, hands are in Kali Mudra. Fingers interlaced, pointer fingers connected and stretching forward.
Hold the pose for 30 seconds to 1 minute.
When we connect to the energy of this pose, we truly cultivate a sense of strength, our warrior energy.
If you ever experience a deep feeling of defeat, or feel you simply have no more strength, give the warrior poses a try, you will find you are stronger than you realize.
To developing our inner and outer strength. ~Yogini Tiff