Virabhadrasana III (pronounced veer-ah-bah-DRAHS-anna ), also known commonly as Warrior III Pose, is an intermediate balancing pose. Warrior III gets its name from the mythological Hindu warrior, Virabhadra. This standing posture creates full body stability and requires the combined efforts of the core, arms and legs. Continued practice of Virabhadrasana III will build inner and outer strength, stability and concentration.
Warrior III offers yogis many benefits. The pose improves balance, posture, memory, concentration and full body coordination. This pose tones and invigorates the whole body. Specifically, Virabhadrasana strengthens the backside of the body-shoulders, hamstrings, calves, ankles and back muscles. Warrior III also tones and strengthens the abdominal muscles. Likewise, one’s ability to concentrate is increased because one has to keep the mind still and focused while holding this pose.
While Virabhadrasana has many benefits, it should be avoided if one has high blood pressure or heart problems. Warrior III should also be avoided if one has recent or chronic injury to the legs, hips, back or shoulders.
How to perform Virabhadrasana:
1. From Mountain pose, step the right foot a foot lengths forward and shift all of the weight onto this leg.
2. Inhale the arms overhead and interlace the fingers, pointing the index finger upwards.
3. Exhale and lift the left leg up and out, hinging at the hips to lower the arms and torso down towards the floor.
4. Look down at the floor and stare at a point for balance. Reach out through the left toes, crown of the head and fingers making one straight line.
5. Breathe and hold for 2-6 breaths.
6. To release: inhale the arms up to lower the leg back to the floor and step both feet together back into Mountain pose.
7. Repeat on the other side.
This pose can also be practiced by holding onto opposite elbows with the arms overhead, by bringing the arms out to the sides or by placing hands the hips.
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Sources:
http://www.yogaoutlet.com/guides/how-to-do-warrior-iii-pose-in-yoga/
