pose of the week

Virabhadrasana 3 (Warrior 3)

Yoga practice really helps you find a balance between expansion and contraction. Every posture demands both. In a very tangible way, finding stability in any asana requires you to really tune in and listen to your body; it's important to become present to your circumstances, moment by moment, so that you can sense exactly where you need to draw energy in and where you need to radiate it out. As you develop this awareness on the physical level in asana practice, it starts to become possible to  apply it to everything else in life. 

Virabhadrasana 3 teaches you precisely how to balance between gathering your energy in and extending it out. The pose asks that you stay stand grounded on one leg, yet at the same time to lift the other leg and stretch horizontally from the tips of your toes to your fingertips— But if you expand out too much, you lose your power and balance. On the other hand, if you contract too much and hang on too tightly, you lose expansion and tend to collapse and lose your balance. Instead, we must work to stay present with each of these opposing forces. It's a challenge, but a fun one!

Practice  For full pose instruction see here. A little tip...don't forget the lifted leg foot. press out evenly with all four corners of the foot. The benefit of sending your energy down the leg and out of the sole, your spine will naturally lengthen away from your lifted foot, helping open up the centre of your pose.

Sequencing To develop the strength and steadiness needed for Virabhadrasana 3, spend some time working with these postures: Salabhasana (Locust Pose), Virabhadrasana 1 (Warrior Pose I), a transitional posture that will help you go from Virabhadrasana I to Virabhadrasana 3, and Virabhadrasana 3 with the assistance of a wall. Virabhadrasana 3 is usually practised as part of a standing sequence.

Benefits Strengthens the ankles and legs, strengthens the shoulders and muscles of the back, tones the abdomen, improves balance and posture.

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