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. “
VINYASA YOGA FLOW WITH WARRIOR 1 – 2 and 3
The first posture is adasana.
This posture can be done many different ways if the position of the hands and arms change.
This variation is done as a sign of strength and faith. In Sanskrit faith is called Sradha. This would be Sradha Hasta Tadasana.
Exhale all the air leaving only a little in the lungs.
Inhale stretch the arms up and tilt lightly forward with the pelvis.
If your back is healthy and it feels good tilt more than shown but it is not necessary and sometimes it can hurt the discs. If the abdominals are engaged the tilt will be lessened and the discs have more protection. For this reason engage the lower abdominal muscles.
Exhale down into a forward bend. Enter a mild boundary when bending down. Bad Karma will occur
if a boundary is entered that is too deep. Save the oxygen and use just a little force. This will ensure smooth movement for the next pose.
Inhale step the left leg back.
The step back is a little tricky. Not so much because of the flexibility needed but more so because of the breath. Inhaling is hard with the step back and even harder with the step forward. Try inhaling just a little at the start of the motion then inhaling more fully when the leg passes the halfway point.
Exhale back to Downward Dog.
Inhale forward to Plank pose.
Exhale down to Eight Limb Pose. (If the arms, wrists or shoulders are weak or injured modify this pose. Try lowering less and then transitioning to Cobra.)
Inhale up to Upward Facing Cobra. (Enter a
mild boundary at first. Then progressively open the spine. This is a harmonious and gentle way to approach spine flexibility.)
Exhale back to Downward Dog.
Inhale step the left leg forward. This step forward is tricky. As explained earlier this is quite hard to do with a smooth large breath. A good tip is to wait till the leg is forward quite far before breathing in deeply.
Exhale straighten the left leg. This will provide a good hamstring stretch and can be a great way to have some breath recovery. Thus making the transition into Warrior one smooth.
Flow one time and then enter Warrior 1 with an inhalation.
Exhale to Warrior 2.
Inhale place both
hands together above the head.
Exhale into Warrior 3.
If this is too hard try placing both hands down in front for support.
Inhale take the leg down and stretch the arms up.
Exhale back to standing.