Warrior III: (Virabhadrasana III) - Yoga Pose Guide Tutorial

Transcript

hi everyone i'm caitlin rose kenny here with taylor rose warden and we are going to break down warrior 3 for you so feel free to watch the whole video and then try it in your own body so where we're going to start is a modification of warrior three so taylor rose is going to come into virabhadrasana three standing on the mat she places her hands on the blocks and then brushes her left leg up behind her so having hands on the blocks is really helpful for all of us because it helps us find the alignment and it can also make the pose more accessible for people who have tight hamstrings if your hamstrings are tight reaching all the way to the ground is difficult most people need to bend their knee there and the full expression of the shape asks for two straight legs so taylor rose is here in warrior three and there's a couple of important things starting with the foundation the four corners of her foot need to push down so that all the muscles in her legs are toned and wrapping onto the bones for anybody that hyper extends their knee joints work on micro bending your knee and retraining the muscles to be strong over time you can move the leg a little straighter you just want to make sure you don't ever punch your knee back into hyperextension now her chest is pulling forward and she's creating this beautiful t shape with her body her leg is in the same line as her torso and the crown of her head reaching forwards really important is core engagement here so the abdomen toning up towards the spine you can see how her back just puffed up a little bit as she found more core engagement also in conjunction with the core the legs both of them the lifted one especially need to be toned if the legs are not toned they feel floppy and heavy and that will make it more likely that there's going to be a sag in the middle of the body in the torso which could compromise the low back so legs are toned low belly is toned and she's pulling her heart forward she can look a little bit forward on the ground in front of her from this modified version of warrior three you can start to explore more challenging variations for your balance so one place to start is to bring one arm behind the back forearm to your waistline and puff up a little bit that's going to make you tone your belly as you lift your rib cage into your arm keep your belly toned and taylor rose will move into a new variation with airplane arms reach the fingers back palms to the ground pull your heart forwards yet another variation the hands come together in front of the heart into a prayer position and full expression of the posture reach your hands forwards create a big t shape with your body to release you can bring your hands down to the blocks and slowly take your foot down and change sides that's the pose guide for warrior three give it a try at home you