Virabhadrasana 3 - Warrior 3 pose


Info


The third Warrior Pose, Wirabhadrasana III, is a pose focused on strengthening the legs and abs. This pose will help to lengthen the heel of your raised leg.

 

Steps


  1. Start from the  first Warrior Pose. Remember to extend through the fingers and stretch the spine upwards. 
  2. Bend your torso until it is folded over the top of the left thigh while you exhale. The back and arms should now be parallel to the floor. Tuck your chin to extend the back of the neck. 
  3. Lift your right foot slowly off the floor, while concentrating on a steady spot on the wall and ensure that you feel balanced. Raise your leg until it is fully extended behind you. Rotate your right thigh so that your hip is parallel to the floor.-Straighten your left leg and press the sole of your foot firmly into the floor. Breathe deeply for five breaths. Extend through your fingertips and stretch backwards through your raised leg at the same time. 
  4. Straighten your left leg and press the sole of your foot firmly into the floor. Breathe deeply for five breaths. Extend through your fingertips and stretch backwards through your raised leg at the same time. 
  5. Straighten your legs and lower your arms. Step your right foot in and stand in Mountain Pose.

Tips


  1. The third Warrior Pose, Wirabhadrasana III, is a pose focused on strengthening the legs and abs. This pose will help to lengthen the heel of your raised leg.

Don't(s)


  1. Do not attempt if you suffer from Hip or knee problems.

Contradictions


Target Muscles


Additional Muscles