The Warrior 3 Pose in Yoga
- Focus: Ankles
- Level: Intermediate
- Total Time: 30 to 60 seconds
- Indications: posture, balance, memory, concentration
- Contraindications: high blood pressure, injury to legs, hip, back, or shoulder
Warrior 3 Pose: How to Practice Virabhadrasana III
The warrior 3 strengthens your legs and ankles as well as your back muscles and shoulders. It can enhance your posture and increase your balance. Experienced yogis often transition from warrior one to warrior three by extending their arms over their heads, breathing out and bringing their body toward their forward leg.
Beginners may find it difficult to balance on one foot; feel free to touch a wall with a hand or a shoulder to support your balance. If you have problems with high blood pressure, you should avoid this pose.
- Begin by standing in mountain pose. Stand tall and straight with your feet separated enough to feel stable. Establish a solid connection with the ground by shifting your weight distribution so that it is equally divided between the base of your big toes, the base of your little toes, and both left and right sides of your heels.
- Breathe out and fold your body into a standing forward bend. From there, breathe out and step your left foot straight behind you into a deep lunge. Keep your right knee bent at a 90-degree angle. Rest the middle of your torso on the center of your right thigh and brace both sides of your right knee with both hands. Squeeze your hands into your knee, raise your torso slightly, breathe out and slightly turn it to the right.
- Extend your arms forward, keeping them parallel to the ground with palms facing. Breathe out and press the top of your right thigh backward, pushing the heel of your right foot into the ground. Straighten your left leg and raise your right leg straight behind you at the same time. Press your tailbone into your pelvis to create resistance as you raise your back leg.
- Shift your body forward by transferring most of your body weight onto the ball of your left foot. Straighten your left knee to anchor the heel of your left foot firmly. At this point, your body, arms and raised leg should be parallel to the ground. If your abdomen is tilted, release the hip of your raised leg downward until your hip points are even. Extend your back leg behind you, as you reach forward with your arm. Raise your head slightly and gaze forward without crimping the back of your neck.
- Stay in this pose for 30 to 60 seconds. To release yourself from this pose, breathe out and come out of the lunge. Place your hands beside your right foot. Breathe out; bring your left foot forward until it is parallel with the right and you’ve returned to a forward bend.
- Stay in the forward bend for a few breaths and then repeat the process with your left leg extended behind you.
The Leg Stretch Pose in Yoga
- Starting on all fours with a neutral spine, point your right toes, straighten your right leg behind you, and raise it toward the sky and hold this position for a few seconds.
- With your leg in the air, slowly flex your foot and hold the position for a few seconds.
- Relax your foot and return your leg to the starting position.
- Repeat this stretch with the left leg.
Now, stand up and end your warm-up session with the goddess pose stretch.
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TOP YOGA MCQs Questions and Answers
1 Who is believed to be the father of Yoga?
A Krishnamacharya
B Gautam Buddha
C Maharshi PatanjaliAdi
D Shankaracharya
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2 Yoga has eight components, also known as the eight fold path of life — Niyama, Asana, Pranayama, Dhyana, Samadhi are five of them. Which are the other three?
A Savichar, Santosa, Tapas
B Asteya, Aparigraha, Brahmacharya
C Ananda, Asmita, Aachaar
D Yama, Dharana, Pratyahara
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3 The word “Yoga” comes for Sanskrit. What is the literal meaning of this word?
A Hindu system of philosophy & meditation
B Inner peace & tranquility
C Joining together
D Controlled breathing
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4 Over time, many new postures have been added to the original compendium of Asanas that yoga started with to incorporate modern day fitness requirements. How many classic Asanas were enlisted in the initial texts?
A 84
B 108
C 33
D 195
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5 Surya Namaskar is considered to be a complete exercise for the body and has often been cited as a combination of Asanas that helps in stretching almost all the major muscles. How many different Asanas does Surya Namaskar comprise of?
A 12
B 7
C 10
D 8
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6 Yoga has many practitioners in the West and several Hollywood celebrities such as Adam Levine and Julia Roberts have endorsed it. Indra Devi is credited with introducing Yoga to the West. Which country did she belong to?
A Nepal
B Russian
C India
D USA
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7 An Indian youth organisation entered the Limca Book of Records for simultaneously performing Yoga for the longest duration. Which organisation was this?
A NSS
B Girl Scouts
C LTS
D NCC
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8 Bharat Thakur is an internationally renowned name in the field of yoga instructors and a celebrity in his own right. Which new field of yoga did he lay the foundation for?
A Ashtang Yoga
B Hatha Yoga
C Sahaja Yoga
D Artistic Yoga
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9 Now to some yoga-related fun questions! Recently, a photo of the very hot, very happening Canadian Prime Minister Justin Trudeau doing Mayurasana went viral. Around 40 years back another world leader struck a similar pose, alas there was no social media he could go viral on. Who was he?
A Richard Nixon
B Pierre Trudeau
B Harold Wilson
B Georges Pompidou
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10 In the popular TV series Friends, one of the main characters is seen talking to Mr. Treeger, the superintendent of Monica’s building, about attending Yoga classes. Which character is this?
A Ross
B Phoebe
C Monica
D Mike
Answer ⇒ ????