Warrior III Pose: Virabhadrasana III

Transcript

[Music] Warrior 3 pose by my yoga online.com to perform Warrior 3 pose start Mountain pose with an exhalation step your left foot back two feet while keeping your body weight forward on the right foot keep your right toes facing forward and feel your toes spread and discover an even grounding through the sole of your right foot from there place your hands on the hips to align your hips and shoulders perpendicular to the front of the mat contract your inner core muscles by drawing in the navl and waist sustain a feeling that you're containing the lower organs with a circular band of muscle then inhale and lift your left foot as you lean your torso forward feeling a hinging motion at your hips send your gaze straight down as you Flex forward from the hips finding a new focal point as your torso and left leg move into a parallel position with the floor lengthen both legs without locking into the bottom knee the left hip May lift higher than the right keep your left hip level with the right hip feeling a shift into correct postural alignment visualize more lengthening moving into the left leg and spine continue the rooting into the right foot and Contracting into the core muscles to increase the effect of the balance release your hands from the hips and stretch your arms directly out to the sides expanding your chest you can increase the workload on the back Body by directly reaching the arms forward in line with your head and neck Warrior 3 pose is a classic balancing yoga posture that offers numerous benefits it strengthens back leg shoulder and arm muscles stretches hamstrings and outer thighs expands the chest lungs and shoulders it improves memory and concentration improves core awareness posture balance and coordination it tones and invigorates the whole body it builds core strength in the Torso abdomen spine and pelvic floor through the balancing motion it quiets the Mind calms the nervous system and reduces anxiety Warrior 3 pose also stimulates abdominal organs and dig sugestion to exit Warrior three pose inhale as you lift your chest and place your left foot back into Mountain pose exhale as you lower your arms and then take a few breaths as you rest once you feel that the heart rate has come down youve collected the energy repeat on the left side for the same length of time