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Yoga Pose of the Week: Warrior III
Posted By Emily Buchholtz On October 4, 2012 @ 2:00 PM In News & Culture | No Comments
Get your Warrior III pose on.
Last week we explored Virabhadrasana II and the importance of building roots to find balance and stability. This week’s posture, Virabhadrasana III (Warrior 3) is a great continuation of these principles. Virabhadrasana III strengthens and tones the ankles, shins and thighs, while building strength in the back and shoulders as well. It is a difficult shape that takes focus and attention. When properly warmed up and aligned, you will be able to enjoy the freedom and lightness within the challenge of the shape.
To find Virabhadrasana III, let’s first come into Crescent Lunge. This shape will help you to find your roots and alignment so you can take flight safely and intentionally.
To transition into Virabhadrasana III you will need to harness the energy in your center and keep your front leg strong and connected to the earth. The more focused and present you remain, the more balanced your shape will be.
There are several key principles to consider in Virabhadrasana III.
First, the hips should be level. It is common for the raised leg to draw the hip up (in this case, the right hip), when it should stay even. It helps to think about the inseam of your raised leg (the right leg) turning up toward the sky.
Also, try not to lose the attention in your right toes–the foot should stay flexed with toes pointing straight to the floor and energy extending out through the center of your arch.
As you root down through your toes and energize your standing leg, remember to keep your knee soft so it is not hyper-extended.
To release, you can move out of the shape the same way you came in, or just lower your right foot down to meet your left and soften to Uttanasana. Rest here and when your ready, switch sides. Notice the differences in your body from side to side. And notice the level of awareness and attention it takes to root down and find stable ground.
Emily Buchholtz is a yoga instructor in Portland, OR. She believes everyone can benefit from a little more yoga.
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