There are three different variations of the Warrior pose. This pose is designed to help you strengthen your body and make you a warrior to prepare you for the fight against a spiritual enemy. The pose is named for a great warrior – Virabhadra.Also Known AsVirabhadrasana IIIStep by Step Warrior IIIStep 1Start by getting into Mountain Pose, or Tadasana. On the exhale, move into Uttanasana. On your next exhale, take a big step and lunge backward with your left foot. You need to keep your knee at a ninety-degree angle. Don’t let your knee move forward past your toes. Now bend and let the area from your sternum to your pubis rest on your right thigh. Grasp your right knee with both of your hands and squeeze them together. On your next exhale, raise your torso a little, and then turn slightly to the right. Step 2Stretch your arms out to the front. They should be parallel to one another and the floor. Your palms should face one another. Breathe out, and then press your right heel into the floor. Now straighten your leg while lifting your back leg.Step 3Be careful not to lunge your upper body forward, which will shift the weight of your body forward and cause you to lose your balance. Straighten your front knee and imagine yourself pressing the top of your thighbone back.Step 4Make sure that your torso, arms, and the leg you lifted are parallel to the floor. Extend your back leg out straight behind you while stretching your arms forward more. Look ahead and be careful not to compress the nape of your neck. Step 5Hold the position for up to a minute. On the exhale, release your lunge. Place your hands on the floor, adjacent to your right foot. On the next exhale, bring the left foot forward to meet the right. Hold for three or four breaths, and then repeat the pose using the opposite leg.ModificationsThis pose can be challenging regarding balance when you’re just starting. You can use a chair to help you balance when you stretch your arms out in front of you.Preparatory PosesSupta PadangusthasanaPrasarita PadottanasanaSupta VirasanaArdha ChandrasanaUtkatasanaUrdhva Prasarita PadasanaUttanasanaVirabhadrasana IVirabhadrasana IIVrksasanaVirasanaFollow Up PosesUtkatasanaHalasanaEka Pada RajakapotasanaHanumanasanaNavasanaNatarjasanaSalamba SirsasanaBenefitsThis pose strengthens the following areas:LegsAnklesBack ShouldersIt helps to stretch the following areas: ArmsBackIt also helps to tone up slack stomach muscles and improve your posture and balance. Variations A variation of this pose is to change the position of your arms. You could stretch them out sideways, or reach behind your back. Pose TypeStanding Poses, Balancing posesBeginner TipsYou have to be careful not to hyperextend or lock your knee.
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Suzanne Kramer 