Warrior III Pose, Virabhadrasana III Instructions

Transcript

Warrior three pose verb address and a three this is a very intense balancing pose so we always build our poses from the ground up we're going to go through Warrior three pose a few different ways you'll need two blocks maybe a chair but to begin let's go no props um and I'll show you how I normally teaches posts to beginners so let's bring the hands to the hips okay feel your hip points and throughout this posture we're gonna have a lot of focus on where the hip points are aiming it's like you have imagine that the hip points had little lights on them and we always want to keep the hips squared off to the mat and Warrior three so you want those headlights shining down as you move into the posture because there's going to be this tendency to open um so hands on hips and root down through the feet step the right foot forward and let's just come into a high lunge maybe you bring your hands down on the floor into blocks just kind of rot back and forth here stretch out a little bit and then ship back the pyramid and slowly We rise and then come up on the back left toes and you want to get a little light in the back left toes I like to call it kind of buoyant and begin to rock forward into the right foot just like rock back and forth here you don't even have to lift the back left toes if you don't want to as you just start to shift the weight forward and so send your awareness to that right foot and you want to think about really rooting down to the big toe Mound the pinky toe Mount and the heel and we build from this space so we're rooting through the foot and then we're going to rise our energy up lift the quad Engage The Belly lift the belly open the chest and find strength through your Center okay and so this pose kind of happens from the inside out it's a whole body pose so Focus right here on rooting down to rise up strengthening pulling everything towards the midline and then slowly maybe the back toes float a little and maybe you start to hinge forward a little and just pause in this place right here notice what's going on with the hips maybe come out of the pose get ready to go back in so we don't just want to like raw dog just died down into Warrior three we really want to take our time and kind of work it from the inside out to find our space in this pose so hands on those headlights of the hip points rooting down through all three corners of the foot lift the quad lift the belly keep the chest open front body is strong back body is strong and from this place of rooting down begin to hinge let the knee be soft maybe the hands come to the heart take a big breath press out through the back heel and then come out of the pose so this is a pose where it kind of happens in stages and if you practice making it like a whole body a whole body experience while you're in the pose it just sort of happens one day and some days it just sort of happens a little nicer than others um depending on how mindful you are how connected you are how tired you are and a lot of things what did you eat that day so many things can go into how we experience a pose um so let's grab the blocks another thing you can do when you're learning Warrior three pose take your blocks out in front of you step the right foot forward left foot back almost like you're coming into a runner's lunge and then start to straighten the right leg bring the blocks under the shoulders and lift the left leg back behind you focus on rolling the left inner thigh kind of in and up and extending back through that left foot and this is a good way to get the body parallel to the Earth in a way that's safe and effective and really find the shape without all of the challenge of the balance and if you're just beginning you can always bring the hands onto a chair same thing root down through the big toe pinky toe Mound and the heel lift through the belly the chest is open front body strong Back Body strong root down through the right foot begin to lift the left leg back roll the left hip down maybe Flex the left foot it's like you're pressing into a wall back there sometimes the tendency is just to flop the left leg up and open and this is not Warrior three the back leg is strong think about keeping the back leg just as strong as the front leg in Warrior three you can also use a wall for balance sometimes people press their hands into a wall or press their foot into a wall or leave the hands on a chair