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Virabhadrasana C – Warrior 3 Pose 

(veer-ah-bah-DRAHS-uh-nuh) 

Virabhadra = Warrior or hero
Asana = comfortable seat 

Named after Virabhadra, an incarnation of Shiva and the third of three poses in the Virabhadrasana series. This standing balance adds flight and challenge to the warrior family and builds whole body strength, by integrating all the muscles throughout your core, arms, and legs. Practicing Virabhadrasana III will have you realise Virabhadra’s heroic qualities within you; by building inner and outer strength, stability, and concentration.  

It is best to come into Virabhadrasana C from Warrior 1 (Virabhadrasana A): 

  1. Press your weight into your front foot. Lift your back leg as and bring your whole body parallel to the ground. Your arms reaching out in front of you. 
  2. Flex your lifted foot and press out through your heel, as if you’re standing on a wall behind you. 
  3. Keep the muscles of both legs actively engaged. Straighten your standing leg as you continue to extend the lifted leg, remember not to lock your knees. 
  4. You may need to adjust the hip of your raised leg slightly to ensure your hips remain parallel to your mat. 
  5. Stretch your body from your fingertips all the way through your lifted heel and find your drishti. 
  6. Hold the pose for 30 seconds. To release, exhale as you softly lower your foot back to the floor, coming again into Warrior I.  

 Add flight to your warrior to find harmony, poise and power. Strengthen your standing leg, lengthen your core; with your torso parallel to your mat, press through the heal of your lifted leg all the way to your fingertips and soar toward your goals. 

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