About this Asana Digest

Poses

Virabhadrasana III (Warrior 3 Pose), and related poses such as Urdhva Prasarita Eka Padasana (Standing Splits)

Objective

Become knowledgeable about the pose and review detailed teaching considerations.

Description

Explain the Sanskrit naming; contraindications and cautions; associated benefits and typical effects; instructions and cues for setting up and practicing the pose; variations to meet particular intentions and needs; and more teaching considerations.

Prerequisite Knowledge

Asana Digests focus in on teaching specific poses. Please be aware of the groundwork and teaching support here: Asana Category – Balancing Poses.

Virabhadrasana III

veer-ah-buh-DRAHS-ahna
“Virabhadra” = name of a warrior hero

In Bikram Hot Yoga, called Balancing Stick Pose: Tuladandasana

Do you know how the Warrior poses got their numbers of I, II & III? “They are traditionally known as 1, 2, and 3 not because of sequence, but because there are that many limbs extended. How does the joining or releasing of the hands affect your breathing? Your sense of strength? What thoughts or feelings arise in you as you hold each pose?” – Zo Newell, Downward Dogs and Warriors 2007 p 18  link

Heart of the Pose

Standing Balance

Joint Actions

The following are from Leslie Kaminoff’s book, Yoga Anatomy.

• Spine: axial extension
• Shoulder: flexion and lateral rotation
• Front leg: nutation, hi flexion and adduction, knee extension, ankle dorsi
• Back leg: counternutation, hip neutral extension and medial rotation, knee extension, ankle dorsi
• See also: Joint Movements & ROM

Much More in this Digest

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More Tools & Support

• Asana Categories
• General Alignment Principles
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