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Warrior III is an intermediate balancing pose

This dynamic standing posture creates stability throughout your entire body by integrating all of the muscles throughout your core, arms, and legs.

This pose, called "Virabhadrasana III" (veer-uh-buh-DRAHS-uh-nuh) in Sanskrit, is named after the mythological Hindu warrior, Virabhadra. A tall, dark, and powerful incarnation of the god Shiva, Virabhadra is depicted with a thousand heads, a thousand arms, and a thousand flaming eyes. He embodies the fierce power required of a warrior. Practicing Virabhadrasana III will enhance your own power by building inner and outer strength, stability, and concentration.

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Benefits of Warrior III Pose

Warrior III strengthens the whole back side of the body, including the shoulders, hamstrings, calves, ankles, and back. It also tones and strengthens the abdominal muscles. Warrior III improves balance, posture, and full-body coordination.

This pose also enhances your ability to concentrate, keeping your mind calmly focused when faced with difficulty. Learning to hone your attention while staying serene is a key to discovering the connection between your mind, body, and spirit — the true meaning of yoga. 

Instructions

  1. Begin standing in Mountain Pose (Tadasana) with your feet hip-distance apart and your arms at your sides. Breathe smoothly and calmly, bringing your awareness to the present moment.
  2. Turn to the left and step your feet wide apart, about 4 to 5 feet. Turn your right foot out 90 degrees so your toes point to the top of the mat. Pivot your left foot inward at a 45-degree angle. Point your pelvis and torso in the same direction as your right toes are pointing.
  3. Bend your right knee over your right ankle so your shin is perpendicular to the floor. Raise your arms overhead with your palms facing each other. This is Warrior I (Virabhadrasana I).
  4. Press your weight into your right foot. Lift your left leg as you lower your torso, bringing your body parallel to the ground. Your arms, still extended, will now reach forward.
  5. Flex your left foot and reach out through your heel, as if you're pressing a wall behind you.
  6. Keep the muscles of both legs actively engaged. Straighten your standing leg as you continue to lift the left leg, but do not lock your knees.
  7. Work toward bringing your arms, torso, hips, and raised leg parallel to the floor. You may need to lower the hip of your raised leg slightly in order to bring your hips parallel to your mat.
  8. Stretch your body from your fingertips all the way through your lifted heel.
  9. Gaze at the floor a few feet in front of your body.
  10. Hold the pose for 30 seconds. To release, exhale as you softly lower your left foot back to the floor, coming again into Warrior I. Lower your arms and step forward into Mountain Pose. Repeat the pose for the same amount of time on the opposite side.

Source Yoga Outlet