Yoga Pose:
Virabhadrasana III
Important Note
Take special precautions while doing any asana. If you are learning yoga, then take the advice of a knowledgeable person. Do not put any kind of force in the event of pain or unable to do so. Keep in mind that you will be able to succeed only with constant practice.
Brief Introduction Of The Virabhadrasana III
- Virabhadrasana III is considered to be among the most dynamic yoga poses that provide balance to the entire body. It rather focuses more on developing integrity and strength to your legs, arms and core. When compared to Virabhadrasana I & II, it is much more advanced and challenging. You can maintain entire body coordination and derive better posture, by holding this pose for several breaths. But to enjoy its benefits, you need to practice it regularly and follow-up properly. This pose when done correctly can help you to develop grace and fierceness. Besides its physical benefits, it also helps clear emotional and mental blocks.
- In the Sanskrit language, Vira stands for Hero/Warrior, Bhadra for Friend and Asana for Posture. Virabhadra, according to Hindu mythology is stated to be a creation of Lord Shiva to defeat Daksha, the powerful asura. This pose is similar to impersonating the whole incident, where Virabhadra uses his sword to kill and cut Dakshas head. The asana derives its name from this tale. By combining the mythological belief and meaning, this pose can be termed to be intense and needs full-body coordination.
How To Do The Virabhadrasana III?
Steps to perform Virabhadrasana III pose correctly
- First, get into the mountain pose. Then inhale deeply.
- Bring your right foot forward. Now, shift your entire bodyweight to this foot.
- Inhale deeply. Raise your arms with all fingers opened. Stretch your arms upwards pointing to the ceiling.
- Then exhale. Lift your left leg to about hip level.
- While lifting your left leg, bring down your arms and make it parallel to the floor.
- Align your left leg with your torso. Make your right leg strong and firm.
- Your body will now take the shape of a T.
- Look at the floor, with your eyes fixed to a specific point. This helps maintain better body balance.
- Be in this pose for about 2-3 breaths.
- Raise your arms while taking your left leg to the wall.
- Bring down your arms to relax for 2-3 breaths being in a mountain pose.
- Switch your legs and repeat the above procedure.
Useful tips for beginners to follow when practicing Virabhadrasana III pose
This is indeed an intensity pose for beginners. It requires you to balance your whole body and stand on one leg. The following tips when adhered to can help you to do this pose comfortably.
- Bend a little your standing leg as it will help prevent body instability or wobble.
- Get a firm grip over your standing leg. To ensure this, press the outer and inner foot of your standing leg to the ground quite evenly.
- Now focus on a specific point to fix your gaze. This also helps to balance your body weight.
- Involve fully your core when holding this posture.
Preparatory poses to practice before doing Virabhadrasana III
- Vrikshasana
- Virabhadrasana I
- Virabhadrasana II
- Uttanasana
- Utkatasana
- Ardha Chandrasana
Follow-up poses to practice after completing Virabhadrasana III
- Navasana
- Natarjasana
- Hanumanasana
Virabhadrasana III Modifications
To lessen the intense of this asana, you can use some props.
- Wall: You can use the wall to support your lifted leg or arms.
- Chair: You need to keep a chair before you sticking close to the mat. The chairs back however should face you. Use its top part to hold with stretched hands. You can slide the chair fully away from you to rest on your palms to derive support.
- Yoga strap: Once in this pose, you have reached the balanced state, you can use a yoga strap. With the strap, form a loop, big enough to provide you with adequate coverage from heel to hip bone. Maintain your balance on your right leg by placing a strap below your left heel, reaching the same to your right hip bone. Use the strap to lift your left leg, thereby generating that additional stretch.
- Use blocks: For each hand, use yoga blocks and place them on the mat. Balance your hands on the yoga blocks, with your left foot backward. Avoid slouching. Raise the left leg once everything is in proper alignment. Gradually, add some arm movement by lifting your arms one-by-one.
Benefits Of The Virabhadrasana III
- Reduces body fat: This poses is of very high intensity, such that it tends to generate tremendous body heat. Hence, it helps burn extra fat while making your body well-toned and fully fit.
- Activates muscles in your lower body: When doing this pose, your body weight is shifted to one leg, thus offering it sufficient endurance. Your whole lower body is exercised properly. It also activates muscles that provide strength to the whole lower body, legs and ankles. Moreover, it improves overall body flexibility.
- Better for heart health: This intense asana is good enough to increase the oxygen consumption rate in your body. It improves cardiovascular endurance. Studies conducted have revealed that when practiced with another standing asana, it helps improve heart rate.
- Improves focus: Doing this asana regularly can help improve concentration and focus. It creates mindfulness, thereby allowing you to focus better on what is happening around you. Thus, you can enjoy having a clear mind.
- Sharpens memory: This pose is more about deriving better concentration and focus. With regular practice, your memory becomes sharp and revitalizes. Improved concentration power sharpens your memory cells.
Precautions To Be Taken While Doing The Virabhadrasana III
- Those suffering from high blood pressure should avoid doing this pose.
- Pregnant women should refrain from practicing this pose.
- If you suffer from chronic shoulder, back, hip or leg injury, avoid it.
- If you suffer from spondylitis, avoid practicing this pose.
Conclusion
- Following the above-given guidelines is sure to help you to derive the benefits offered by this pose.
- Although it is tough, intense and intimidating, it is indeed worth the try.
- Practicing it regularly with dedication will help you to maintain your body posture with grace.
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