This
is the third warrior position dedicated to the ancient warrior
Virabhadra. As in the other two warrior asanas, the designation of the
third variation is signified by the third Sanskrit consonant sound
“guh”.
Description
This posture is a variation of Tadasana (Mountain Pose), in which the
arms are extended and the body balanced over one leg, flexed at the
hip, with the upper body and opposite leg parallel to the ground.
Deeper hip muscles in the standing leg are worked considerable to
create stability. Fatigue occurs faster in these postures. Also, the
length of the person’s leg and the force of gravity working against
both the extended upper body and leg create the need for considerable
strength and endurance building. Be sure to counterstretch the low back
after performing this posture.
Benefits
- Strengthens the spine and posterior shoulder
muscles
- Builds stamina and endurance
- Opens chest
- Promotes awareness of proper hip alignment
- Builds abdominal strength
Caution
balance or vertigo - Those with
extreme balance difficulties or vertigo should practice with support.
Verbal Cues
- Begin from Tadasana or from Virabhadrasana I.
- From Virabhadrasana I,
- With the right foot forward, keep the hips
square, pulling back through the crease in the hip of the bent leg.
Continue to press forward with the left hip. The arms remain overhead.
- Fold forward at your hips and straighten the bent
leg as you begin to lift the left leg straight up off the ground.
Balance here for a breath or too.
- Inhale as you move your body weight completely
onto the front leg, bringing your torso, arms and lifted leg parallel
to the floor.
- Gaze straight ahead and look at your hands,
pulling your shoulders down away from your ears.
- From Tadasana,
- Inhale and raise the arms above the head. Drop
the shoulders down from the ears. Transfer the weight of your body onto
your right leg and then step your left leg straight behind you so the
toes are barely touching the floor. Remain balanced for a couple of
breaths. Stay mindful of keeping your hips square and level.
- Inhale and lengthen the spine. Exhale as you
slowly begin to fold forward from the right hip, lifting your left leg
off the ground and lowering your torso until both are parallel to the
ground.
- With each breath in, continue to extend and
lengthen through the arms, torso, and extended back leg.
- Gaze straight ahead and look at your hands,
pulling your shoulders down away from your ears.
- To exit the posture, inhale and begin to slowly
drop the left leg down to the ground as you lift your chest and torso
upright. Use the strength of the legs and hips, and keep lifting
through the low back to keep those muscles from straining as you lower
the leg. Drop your hands to your sides and prepare for the other side.
Adjustments
standing leg bent - Many times
students will bend the support leg slightly to compensate for balance.
Instruct them to spread the toes and straighten the supporting knee. By
spreading the toes they create a slightly wider base of support, which
helps their balance. Also, remind students to focus on evenly
distributing their body weight on the foot.
hips - If the hip of the student’s
lifted leg is higher than the hip of the supported leg, stand to the
supporting-leg side and gently hold the student’s hips. Lower the
elevated side of the pelvis so the hips are aligned in the frontal
plane with the rest of the torso. Make certain to move slowly and
gently so the student does not lose balance. You can also press your
hip against the student’s hip to keep the student from falling.
balance - Place your outstretched arms
under the student’s arms and let the student lean into your arms until
balanced. Be sure to remove your arms away slowly and only when the
student is balanced.
arms - To help students straighten
their arms and lift or press the thumbs higher, hold on to their upper
arms and gently brush your hands on the outside of their arms to cue
them to relax their shoulders away from their ears.
Modifications
shoulder or neck tightness or pain
- Instruct students to hold their arms at their sides, hands on hips.
This also makes it easier to balance and keep the torso straight.
balance difficulty- Place the
student’s hands on a ballet bar, against a wall, or even the back of a
chair to help provide lift to the upper body and aid in balance. Also,
students can place the foot of their lifted leg against a wall for
balance.
weakness - Do not keep anyone in the
posture for too long if it os the first time the student has practiced
it or if the student is experiencing significant weakness, as might be
the case if recovering from illness.
Kinematics
This posture requires a great deal of low back and hip-extensor
strength for the lifted leg to remain parallel to the floor. Follow
this posture with a resting forward bend, such as Uttanasana, as an
appropriate counter posture.
Chakra Concentration Manipura
(3), Ajna (6)
Andrew teaches at The Yoga Haven in Calgary,
Alberta. Would you like to submit an asana description for
the next enews? If so, send it in to info@soyayoga.com to share with
others!
