WARRIOR III: Virabhadrasana III
POSE TYPE: Standing strength and balance pose
SIGNIFICANCE OF THE NAME AND INTENTION OF THE POSE
ALIGNMENT CUES AND HOW TO DO WARRIOR III
Balancing in this pose can be very challenging for beginners. Beginners may want to start this pose from Warrior I or a lunge position. A beginner may also want to position a chair in front of him or her for support. If using a chair try to hold the chair as lightly as possible.
- Don’t be afraid to lose your balance or fall out of warrior III—just take it slow and have confidence that your stability will improve over time.
- Don’t allow your abdominal muscles to collapse in warrior III—keeping your core activated will help protect your lower back as you hold this pose.
SKELETAL JOINT ACTIONS
*Internal rotation of the hip joint (ball and socket joint)
*Adduction of the shoulder joint (ball and socket joint
MUSCULAR JOINT ACTIONS
Back: Eccentric Contraction of spinal extensors, erector spinae and rhomboids, engagement of the rectus abdominis acts as a stabilizer
Upper leg: Contraction of the gluteus maximus to lift and externally rotate the back leg, activation of quadriceps, synergist muscles are the hamstrings
Hip: Concentric Contraction of psoas and upper thigh pectineus
Lower leg: Eccentric Contraction of the quadriceps and gastrocnemius, synergist muscles are the hamstrings, iliotibial band to help stabilize the knee
Ankle: Eccentric contraction of the peroneus longus and brevis muscles along the outside of the tibia and tibialis anterior press the inside of the sole of the foot to the floor.
Chapter 2 Unit 6 and Unit 7
Long, Ray (2006) The Key Muscles of Yoga. Bandha Yoga Publications LLC
YogaAnatomy.com (2018) Virabhadrasana. Green Tea Productions. Retrieved from
Sander, Summer (Dec. 29, 2017) ZLiving Newsletter Yoga Poses: Warrior I, Warrior II, and Warrior III (Virabhadrasana)/ Tips, Benefits, and Follow-up Poses
Mishler, Adriene ( April 23, 2014 ) Yogawithadriene.com Warrior III- Foundations of Yoga https://www.youtube.com/watch?v=HuETB2HA2FM