Virabhadrasana III: Warrior III Pose
ADJUSTMENTS | BENEFITS | SEQUENCING | SANSKRIT | STEPS
Warrior III, or virabhadrasana (veer-ah-bah-DRAHS-ah-nah) III, is a challenging pose of balance and strength.
Philosophy + Origin
A fierce warrior, Virabhadra is often depicted as having a thousand heads, eyes, and feet. Draped in the skin of a tiger, this warrior wields a thousand clubs. In Virabhadra’s origin story, he is created from a single dreadlock from Shiva’s head, a manifestation of the rage he feels upon feeling like his true love has died. The shape of virabhadrasana III comes from this story, the moment when Virabhadra beheads the king Daksha and extends forward to place the head on a stake.
Despite the outward appearance and violent origin, this powerful pose is actually a great reminder of our own inner strength and the measures we would take in the name of true love.
ADJUSTMENTS/MODIFICATIONS:
- Shoulder modification: Rather than stretching your arms forward, reach your arms by your sides.
- Chair: Place your hands on a chair to assist with balance.
STEP-BY-STEP:
- Begin in a high lunge with your right foot forward and hands together at the center of your chest.
- Lean forward and shift your weight into your right foot until your left foot hovers off the ground.
- Straighten both legs as much as is comfortable. Extend the ball mound of your left foot back behind you and reach your chest forward.
- Press your standing foot firmly into the ground.
- Keep your hips level to the ground.
- When you feel relatively steady, reach your arms out in front of you to create one long line from your left foot to your fingertips. Face your palms toward each other and hug your forearms toward each other.
- Stay in the posture for 3-5 breaths, then gently release to standing. Repeat on the other side.
PREPARATORY POSES:
- Warrior I | Virabhadrasana I
- Cobra pose | Bhujangasana
- Chair pose | Utkanasana
SEQUENTIAL POSES:
- Pyramid pose | Parsvottanasana
- Half splits pose | Ardha hanumanasana
- Full splits pose | Hanumanasana
COUNTER POSES:
- Standing forward fold | Uttanasana
- Half pigeon pose | Eka pada rajakapotasana
SANSKRIT:
- Virabhadra = the name of Shiva incarnated as a fierce warrior
- Asana = pose
PHYSICAL BENEFITS:
- Strengthens ankles, legs, shoulders, and back.
- Tones the abdomen and core.
- Improves posture.
ENERGETIC BENEFITS:
- Creates a sense of power.
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Utkatasana: Chair Pose
ADJUSTMENTS | BENEFITS | SEQUENCING | SANSKRIT | STEPS
A challenging pose with hidden benefits, utkatasana (OOT-kah-TAHS-anna) works your body inside and out. Aside from strengthening your legs, this powerful pose also improves the health of your diaphragm and stimulates your heart. Practicing regularly will not only increase your physical endurance, it also encourages your chest and arms to open, creating more space in your body energetically.
Philosophy + Origin
While sitting in a chair is a common act for most of us today, chairs were once, and in some locations still are, considered a luxury. A throne in particular is a seat of power, one assumed by leaders around the world. The pose utkatasana, translated to mean powerful pose, invites individuals to sit on their throne, their seat of power. Embracing the challenge of the pose, and recognizing the strength that is generated when assumed thoughtfully and in proper alignment (physically and spiritually), you can begin to refine all aspects of your life, allowing yourself to step into roles of leadership and responsibility with clarity and confidence.
