(Warrior III or Warrior Forward Bend Pose)
This is the pose of Lord Shiva while moving slowly and destroying an opponent (Daksha).
- Stand on the floor with an erect spine.
Widen the distance between two legs about 3-4 feet or 2/3 of body height.
Turn left foot by 90 degree and right foot by 15 degrees. And rotate trunk facing to left.
Inhale and raise arms overhead with palm facing each other.
Bend right knee over right ankle so shin will be perpendicular to the floor.
Press right foot to the floor, shifting the body weight on right foot, bend torso forward and Lift left leg.
Lean forward further transferring the body Flex left foot. With lifting the left leg Straighten right leg but do not lock knees.
Slowly try to bring arms, torso, hips, and raised leg parallel to the floor.
Gaze forward and Maintain balance.
Hold the position for 20 secs to 1 min as per capacity.
Release and repeat asana on the other side.
Repeat procedure 2-3 times on each side. Eight to the arms, lift feet off the floor.
- For a beginner, it will be difficult to balance on one leg, place arms on wall or chair.
Perform asana in front of the wall, give a support of the wall to hanging leg.
- Slowly with lifting the torso to vertical position bring left foot beside the right foot.
- Release and come to a normal position.
Benefits of Virabhadrasana III
- Strengthens the shoulders, ankles, back, and legs.
Tones the abdomen, decrease obesity.
Useful in frozen shoulders.
Improves balance, posture, memory, and concentration.
Improve the function of abdominal organs.
- Supta Virasana
Adho Mukha Svanasana
- Parivrtta Parsvakonasana
- Eka Pada Rajakapotasana