Virabhadrasana 3 is one of my favorite poses, for lots of reasons. I love the challenge of balancing on one leg, and of bringing my whole torso parallel to the ground. I feel really activated through my whole core, hamstrings, glutes, and feet, and it gives me tons of energy! I love to teach Vira 3 also. There are lots of fun variations and modifications that can make the pose feel different every time you practice it.
Before you practice Virabhadrasana 3, make sure you’ve stretched your hamstrings and that your core is activated.
How To Do Warrior 3
- Start in Mountain pose. Bring your hands to prayer, Anjali Mudra, and begin to transfer all of your weight into one leg.
- Use your standing toes to help you balance, and fix your gaze on a point on the ground about 2 feet in front of your standing foot.
- Keeping a straight line from the crown of your head to your lifting heel, begin to tilt your upper body forward as you lift your leg behind you. Concentrate on maintaining that straight line (imagine a teeter totter or lever), lifting through the back of your knee and flexing your toes to the ground. Your body will eventually form a capital T shape.
** Take care not to let your lifted hip float up toward the ceiling. The idea is to keep both hip points square to the ground, so that your low back is flat. **
- This may not happen right away, as it takes a good amount of hamstring mobility, glute strength and core engagement. The more you practice, the easier it gets!
- Once you feel balanced in your Vira 3, you can take your arms straight out in front of you to continue the straight line, or you can bring them behind your back as you see in the picture. The most important things are to be patient, breathe, listen to your body, and enjoy it!