Warrior 3 or Virabhadrasana III

Warrior 3 or Virabhadrasana III

Warrior 3 or Virabhadrasana III

A posture that is energizing grounding meditator one of the mentally challenging postures makes you aware of past, present & future. What's up, guys? today our topic is a superman the great warrior also known as flying dragon pose or in simple terms, Warrior 3 or Virabhadrasana 3. 

Friends its an advanced level standing balancing pose. Before we get into a little bit more detail its important to understand the contraindication or caution you want to take care of yourself. So women with pregnancy or mensuration please avoid this pose because it creates too much heat. Internally people with high blood pressure just don't do it and chronic injury to the legs or to the back pls avoid. It also the shoulders so avoid overarching your back when you are doing Warrior 3.

So try to keep your body in one straight line, in fact, the whole body is parallel to the flow because of its advanced level pose. We require to prepare ourself. So when you talk about preparation we need to work on some balancing poses before right a great strengthener. So some poses that will give you a great balance. So a tree pose would be great than anything that is balancing such as a warrior 1. It would be a great angeneyasana that is a high lunge.

 So keep yourself a little bit more worked out before you are into a warrior 3 poses. Now let's get into the practice so as usual whenever we start we always start with Tadasana. standing tall your chin is parallel. your shoulders are relaxed. You keep your hands on your hip, now there are various ways getting into a warrior 3. You can be getting from the downward-facing dog or you can get it by a high lunge.

So today we focus on the high lunge. So tall yourself take your right leg forward. Now let the whole weight transit on your right leg. So I move forward right to keep my weight on the left toe. I maintain now lifting it up. If you are comfortable here pls maintain here engage your core shoulders are down and don't forget to smile. Maintaining it moving forward slowly and gently keep lengthening the neck. Keep your toes in maintaining it lengthening now that is the first way of holding it very gently.

 If you have any shoulder issue you can always keep the hands on the hip. So moving to lengthen and from here I can straighten my arms and get into the full expression of the pose. My neck is long I am not taking my neck in this position and I am not pulling my arms like that. I check that my shoulders are down and relaxed.  I need the shoulders down let's try it on the other side.

So once again standing in Tadasana take my left leg tall myself. I don't pop out my ribcage in and I transit my weight on my left lift it up moving forward. Lengthen my neck is long my shoulders are down. Downright leg relaxed and breathing. You lengthen the arms slowly and You maintain that pose avoid arching your back too much and getting into that position there are a lot of compressions at your lower back. 

If you arch your back give me a straight line even the legs are down its completely fine friends that are your warrior 3. Do it is great to strengthen your legs your abdominals and it tones your core muscles at the same time. It is great for digestion and elimination. It creates a lot of heat internally. So it is a great way to weight loss a great way to get into a weight loss practice. Friends that were your warrior 3 or Virabhadrasana also know as Superman pose or drawing or flying dragon pose.

Cautions :

  • Hypertension

Beginner's Tip :

At the point when you fix the front knee by driving the leader of the thighbone back, envision that the equivalent leg calf is opposing forward against the shin. These two restricting developments keep the knee from locking or hyperextending and further settle the position.


  • Reinforces the shoulders and muscles of the back.

  • Fortifies the lower legs and legs.

  • Improves parity and stance.

  • Tones the mid-region.

Modifications :

Adjusting in this posture can be trying for learners. Plan for the posture with a seat situated before you, a tad before your clingy tangle. At the point when you stretch your arms forward, grab hold of the highest point of the seat. As you ascend into the full posture, push on and slide the seat away from you and use it to help your arms. Attempt to hold the seat as gently as could reasonably be expected.

Variations :

In Virabhadrasana III you can change the situation of your arms. Give extending the arms a shot to the sides, similar to the wings of a plane, or contacting them back, palms looking up, at the edges of your middle.

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