Virabhadrasana III (Warrior III Pose)
Learned: Asana Lab
See Manual Pages: A-116, A-120
Where this can show up in class: Sutra 1, Sutra 2, Peak Pada
This pose can be done in the following orientations: Standing.
Blueprint Pose: Virabhadrasana I
| Hip and Knee Information | |||||
|---|---|---|---|---|---|
| Hip Position | Knee Position | Significant Weight Bearing | |||
| Open | Closed | Bent | Straight | ||
| Front/Leading Leg | X | X | X | ||
| Back/Second Leg | X | X | |||
| Movements of Prana | |||
|---|---|---|---|
| Prana | Apana | Vyana | Samana |
Extended Leg Standing leg hip (to avoid twist) |
Front foot Spine Head |
Crown Spine Extended leg Extended leg foot |
Core Hips (pull ASIS's together) |
| Relevant Asanas | ||
|---|---|---|
| Kramas | Related Asanas | Pratikryasanas |
Lift leg only slightly Hands in Anjali Mudra Hands out, elbows bent Hands extended forward |
Utthita Hasta Padangusthasana (w/ forward fold) (Natarajasana) Eka Pada Uttanasana / Urdhva Prasarita Eka Padasana Parivrtta Ardha Chandrasana (for Parivrtta version) |
| Physical Key Actions | ||
|---|---|---|
| Joint Mobilizations | Muscle Stretching | Muscle Engagement |
Back leg hip extension |
Front hamstrings Back hip flexors |
Front leg quads Front leg glutes |
| Common Misalignments | |
|---|---|
| Mixalignments | Cues to help |
| Opening hips into Ardha Chandrasana | Pull extended leg hip point down |