Warrior 3 or Virabhadrasana 3
Translation: Warrior 3 Pose
From Tadasana lean the upper body forward while raising one leg back and up.
Take the hands out sideways instead of straight in front as shown if you are just learning balance or balancing is difficult.
Push through the heels, toes or ball points of the feet. Pushing though the toes may be the best option because the energy of the force through the toes helps in raising the leg a little more but the ball points of the toes will also create a lift through the leg.
Align the hips horizontally. The raised leg has to be rotated inward to achieve a horizontal alignment. It is hard to maintain balance when doing this.
The strength of the big toe on the supporting leg can prevent loss of balance when the inward rotation is applied.
Feel a stretch from the toes of the raised leg to the fingers in front of you.
It takes many years to get a very straight feeling of energy through the body.
The shoulders and legs have to be flexible quite flexible.
Look forward for stability or down to stretch the spine even longer. Gazing back at your foot as a self check can be quite revealing. It is also hard to balance so make sure you are advanced before you attempt it in practice.
Both legs are strengthened in this pose. The hamstrings (the biceps femoris, semitendinosus and the semimembranosus) are stretched in the supporting leg and strengthened in the raised leg. The gluteal muscles are stretched on one leg and strengthened on the other. This causes them to be raised on one side.
Some leg adductors are involved in the inward rotation of the hip. these are , the pectineus, adductor brevis and adductor longus, the gracilis and adductor magnus. shoulders are stretched and the arms are strengthened.
Vinyasa Yoga Sequencing and Flowing
Vinyasa Yoga postures to transition from and to:
Tadasana Trikonasana Parivrtta Trikonasana Virabhadrasana 1 Virabhadrasana 2 Urdhva Virabhadrasana 2 Parsvakonasana Revolved Lunge Utkatasana Uttanasana Vrksasana Reverse Half Moon Pose Eka Pada Adho Muka Svanasana Parsvottanasana
Yoga Teacher Tips
If your in a flow and there are a few new people in your class that have not performed Ardha Chandrasana offer an easy option of keeping both hands down for support.
“A master teacher can keep the flow continuous. At the same time educating beginners and advanced students. Challenging those that want to be challenged and at the same time bringing ease to those who seek a gentle experience. “