Learn how to perform the Warrior III pose and improve balance, posture and concentration.
A combination of lightness of being and physical strength, Warrior III – Virabradhsana III in Sanskrit – is great for the legs, arms, and torso, while improving balance, posture, full-body coordination and concentration
HERE’S HOW TO GET INTO THE POSE
- Stand tall, legs hip-width apart. Place your hands at the heart’s centre in prayer pose. Take a moment to breathe, calm your mind and connect with your inner strength.
- On an in-breath, take your left foot back, so your feet are about a metre apart – or to a point that’s comfortable. Then lower your hips towards the ground, keeping the torso upright, so it forms a right angle with your right leg in a lunge position. Raise your hands skywards above the head in prayer pose or with fingers interlaced, index fingers touching pointing upwards.
- On an out-breath, ground your right foot, engaging the muscles in your leg, and keeping your hips level. Engage your core by drawing the stomach muscles towards your spine to help protect your back. Extend the torso upwards and flow forward from your hips, extending through the crown of the head and arms, which are still outstretched, to a position that is parallel to the ground. Simultaneously raise the left leg lengthening backwards through the soles.
- Come to a position where the left leg and torso are lined up parallel to the ground, with your right leg straight and grounded. Take a few breaths here. Breathe in a lightness and strength as you float in Warrior III.
- To come out of the pose, on an in-breath, lower the left leg to the ground, then from the hips raise your torso back to standing, lowering the arms to your sides. Take a few breaths here. Observe the effect of this pose on your being. Then repeat for the opposite leg, with the right leg and torso lined up parallel to the ground, left leg straight and grounded.
- Many people find it difficult to maintain balance in this position. If you feel a bit wobbly, try practising with the assistance of a wall or the back of a chair, which can be used as a support for your extended hands. You might also like to practise it with a guardian or older sibling nearby.
As with all physical activities please do not attempt the posture if you have any medical or physical conditions that may be aggravated. If in doubt, always talk to your doctor first.
