Back

MERMAID YOGA: Warrior III (Virabhadrasana 3)

laurag profile

WITH LAURA GONZALES

Laura is a qualified Yoga teacher, read more about her in her profile.


 

WARRIOR III (VIRABHADRASANA 3)

HOW TO GET INTO THE POSE:

From Crescent Lunge (last weeks pose) begin to bring most of your weight into the front foot (ankle should be under knee which is at 90 degrees).

Keeping your arms extended with your palms facing toward each other, start to shift your torso forward brining it parallel to the ground as you lift your back leg up so it is in line with your extended arms. Your arms, torso, and back leg should be parallel with the ground so that from the side you look like the letter T.

The tendency in this pose is externally rotate the hip of the back leg to get the leg higher which will take the hips out of alignment. Think about pointing the toes on your lifted leg towards the ground and dropping the hip (of the lifted leg down) so that it is in line with the standing hip, this will bring the hips back into a neutral alignment.

Energetically reach your arms forward while simultaneously stretching your back leg in the opposite direction.

Engage through your core and let your gaze rest on a point slightly forward, but not so far forward that you are compressing the back of your neck. Stay here for a few breaths or up to a minute.

To come out of the pose, bend through your standing leg and step your back leg back landing softly back in crescent lunge.

Step back into downward facing dog and transition to the other side making sure you hold the pose for the same amount of time on each side.

BENEFITS:

Warrior 3 is a balancing posture. Therefore it makes sense that practising this pose will help improve your coordination, focus and balance, all of which are essential for surfing. It also works to strengthen your legs, back, shoulders, and core.


DISCLAIMER * Please be advised that The Mermaid Society provides Yoga poses as a story of interest. Should you chose to try a pose or activity you do so at your own risk and The Mermaid Society takes no responsibility for injury sustained by or from you participating in the activity. If you are not sure whether you should participate in an activity please check with your local General Practitioner GP. 

CHECK OUT THE REST OF THE FLOW IN THE SERIES SO FAR…

Post a Comment