VIRABHADRASANA III

Also known as Warrior III, this balancing pose strengthens the core, arms and legs. Like all balancing poses, Virabradrasana III focuses the mind and centres your energy. It is quite a strong posture but even it’s modified versions give a feeling of inner strength and focus.

1 From Warrior I, inhale and lengthen up through the finger tips. Exhale and reach forwards to create a straight line from your back heel up through the back leg and torso all the way to your fingertips.
2 Inhale and taking the weight onto the front leg, reach forward through the fingers and raise the back leg off the floor. Keep extending out through the back heel and front fingers until both arms and the back leg is parallel to the floor, and your supporting leg straightens. Try to keep your hips level and the sacrum flat.
3 Keep sending energy out through the fingers and out through the back heel to create length through your pose. Use each inhale to create length through your spine and each exhale to soften the shoulders and find ease in your pose. Keep your gaze beyond your hands or if that is uncomfortable for your neck then gaze to the floor so your head and neck stay in neutral with your spine. Hold for as many breaths as you remain steady and soft in the breath.
4 To come out, bend the front knee and gradually lower the back heel to the floor as you inhale the arms back up into Warrior I. Step up to Tadasana for a few breaths before repeating to the other side. Finish in Tadasana.

To lighten this pose you can keep your arms by your side, and you need not raise the back leg as far as parallel to the ground but rather raise it to where you can.

As this pose requires quite an effort try to really focus on staying steady and soft in your breath creating the balance between the soft lightness of sukha with the steady alertness of sthira. There should be a steady, centered focus but no tension. Enjoy!