Yoga: A Gem for Women - Standing Asana - Virabhadrasana III

Yoga: A Gem for Women - by Geeta Iyengar

 

 

Standing Asana - Virabhadrasana III - Warrior III

 

This is Geeta's instructions for warrior 3.  It is a strong standing pose that require stability and balance.  I'll try and post photos soon. Sorry for delay in that. 

 

Technique:

1. Stand in Tadasana 

2. While inhaling, jump with legs 4-4.5 feet apart and raise arms sideways in line with the shoulders. Take a breath.

3. Exhale, turn to the right and come to Virabhadrasana I to the right side. Take a breath.

4. Exhale and bend the trunk over the right leg, stretch it forward extending the arms forward and keeping the palms together. Keep the chest close to the right thigh.

5. Move the trunk towards the arms.  Raise the left heel up, keeping the left knee tight.  Take one or two breaths.

6. Exhale and slowly lift the left leg up until it comes parallel to the ground.  Keep the right leg tight and perpendicular to the ground.

7. Gaze at the thumbs.

8. Breathe normally, and remain in this final position for 10-15 seconds observing the following points.

i) keep the body parallel to the ground from the fingers to the heel;

ii) Keep the right leg firm and steady;

iii) Stretch the left leg backwards and the trunk forwards as though the trunk were challenging the left leg. This is called challenge and response.  The centre of gravity is in the right thigh, which should be firm like a rod.

iv) Extend the sides of the trunk towards the arms.

9. Exhale and slowly take the left foot to the ground by raising the trunk up, like a lever.

10. Come back to Virabhadrasana I

11. Inhale and come to back to centre, repeat the posture on the left side, balancing on the left leg, following previous techniques. Return to Tadasana.

 

Special Instructions:

1. Those who are weak and find it hard to straighten the arms may keep them apart.

2. Those who are overweight may do the posture directly without performing Virabhadrasana I, or take the support of a wall or table, stand 3-3.5 feet away from the wall, place the hands on the wall, and lift the legs up alternately.

3. The raising of the left leg up and the stretching of the right leg back should synchronize.

 

Effects: This asana develops poise and balance, makes the legs strong and tones the abdominal organs. It is recommended for runners as it brings agility and vigour.

Namaste.
Pamela Nelson
www.plnyoga.blogspot.com