Pose of the Month: Warrior 3 (Virabhadrasana 3)

Author: myaizzolena / Date: 27-01-2016 / Tag: Full Circle Yoga, Virabhadrasna 3, warrior 3, pose of the month /

Virabhada is the warrior draped in tiger skins, wielding a thousand blades and incarnation of Shiva. Symbolically, it represents a warrior against the ego. Each time we practice a pose in yoga there is a symbolic resonance happening within us. We have the innate ability to tap into the warrior of the spirit in an instant. Warrior 3 is a balance pose with a fully extended body and a focus that reminds us that we are able to fully express ourselves extending beyond obstacles that life may present.

Begin in crescent lunge with your right foot in front with you knee stacked over your ankle. The left foot is extended towards the back of the mat with the heel lifted. Lift the hands over head with you pinkies rotating inwards and being mindful to maintain a long spine.

Square your hips by engaging the inner thighs helping the left hip pull forward while the right hip pulls back. This will reassure a strong core which is essential as we begin to set up for Virabhandrasana 3.

Press your right foot into the ground feeling the arch of your foot lift to engage your quadricep. Imagine pushing the right thigh bone back accentuating the weight of the right heel on the ground. Take a few deep breaths and let your gaze become steady yet soft. Focus your drishti, meaning to look at a still point in front of you.

Inhale and begin to reach your fully extended arms in front of you, simultaneously lifting of your left leg to take your body parallel to the floor.  

Exhale, invite your toes to point towards the ground while your heel points toward the sky to help square the hips parallel with your mat.

Maintain smooth breaths, a still gaze, and a strong core. Feel the length from the fingers to toes and embody the strength of your grounded right foot.

Exhale release the lifted left leg towards you right foot and find a forward bend or Uttanasana. Feel a few deep breaths flow in and out of your body. Take a moment to express deep gratitude for your capable body and then repeat on the other side.

Every moment we can connect with the strength that dwells within us we gain the courage to face insecurities, fear, and obstacles head on. As we do this we transcend above the façade of the ego and strengthen the light of the spirit.

Namaste fellow warriors of the spirit.