Warrior Pose 3 – Unbelievable benefits from this simple pose

Although it looks simple, warrior 3 is actually a challenge of balancing with one leg, while the other hand and foot must be kept parallel to the ground.

Warrior III Pose has the Sanskrit name Virabhadrasana III. This is an intermediate yoga pose in the series of warrior poses in yoga. If practiced regularly, this pose will give you an abundance of energy, help build body strength, increase core strength and increase focus.

easyhealthylive.com will help you better understand this pose, how to practice as well as why you should add this move to the series of standing yoga poses when practicing at home through the following shares.

Benefits of 3 . Warrior Pose

Warrior 3 is one of the yoga poses that is very helpful in strengthening the legs, improving balance and building core strength. During the exercise, leg muscles such as hamstrings, muscles in the back of the leg, and muscles in the front and back of the calves will be directly affected. In addition, the back and abdominal muscles are also used to support and stabilize the posture, while the shoulder muscles must work hard to keep the arms parallel to the ground.

Not only that, this pose also challenges your ability to maintain an extremely strong balance because you have to find your center of gravity and constantly adjust your body to maintain the pose. Therefore, if you practice regularly, you will improve your balance and flexibility. Not only that, you can also apply this in dealing with difficulties and challenges in life. In particular, the 3rd warrior pose is also very beneficial for the mind, helping to increase cognition, improve memory and improve concentration.

Instructions for performing the 3 warrior movement

3 warrior pose

Start with warrior 1 to enter warrior 3

To do warrior 3, start in warrior 1 with your right leg in front, knee 90, and back leg straight. Two hands on hips.

  • Slowly lean forward to put the weight on your right leg. Keep your left knee behind you straight and slowly bring your left foot off the floor.
  • Straighten your right leg and continue to adjust so that your body is parallel to the floor. Moving the torso forward, lift the left leg straight up so that both the torso and the left leg will be parallel to the floor at the same time. Keep your neck relaxed, keeping your eyes on the floor.
  • Flex your left foot, keeping your toes pointed to the floor, and squeeze your left calf muscle.
  • Bring your hands down to your body when you feel balanced.
  • Hold for a few breaths, return to warrior 1 and switch sides.
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Common errors when executing

To get the most benefit from warrior 3 and avoid the risk of injury, here are some common mistakes you should keep in mind:

  • Knee lock: Please keep the knee soft to protect the joint. Instead of locking the knee joint, focus on the calf muscles to support the body.
  • Lifting legs too high: You should try to keep your whole body parallel to the ground in a straight line. Lifting your legs too high puts strain on your lower back and can cause your head to droop.
  • Neck position: The neck should be adjusted so that the head is in line with the torso and spine, not slouching or turning up to avoid stress. Your eyes should be on the floor and the top of your head towards the wall.

Variation of 3 . Warrior Movement

3 Warrior Pose

You can make some adjustments to make it easy to do warrior 3

Just like other yoga poses, you can do warrior 3 in a variety of ways as long as your body feels comfortable or can approach the pose more deeply if you’ve mastered it.

If you are not used to it, you should do the pose near the wall. You can face the wall and touch the wall with your hands for support, or you can turn and raise your back leg to the wall. Both of these variants offer stability. Or, you can cling to the chair instead of touching the wall.

If you are already proficient and want to try the pose at an advanced level, you can do some of the following variations:

  • Bring your arms out in front of you so that your arms are in line with your back legs. Your hands can be about shoulder-width apart, or you can touch your palms together.
  • Slowly move the Namaste position to the back
  • Reach your arms out to the sides like an airplane.

Although warrior 3 may seem simple, if you have trouble keeping your balance, you have high blood pressure, or you have an injury to your hip, knee, ankle, back, or shoulder, you should avoid doing it. . If you’re pregnant, practice with the support of a wall or chair. Also, if you feel unwell, stop exercising immediately.

Reference source

How to Do Warrior III (Virabhadrasana III) in Yoga https://www.verywellfit.com/warrior-iii-yoga-pos-3567137 Accessed: 12/20/2020

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