Improve your Balance with Warrior Three Pose (Virabhadrasana 3)

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Letโ€™s play in Warrior Three together! 

Warrior three is a fun standing balance pose that usually comes after standing poses like High Lunge or Warrior 1. 

This pose makes you feel like you are flying and is often called airplane pose in kids yoga.  

Adding Warrior Three to your yoga practice will give a creative challenge to your Vinyasa Sequences. 

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Balance and Focus

Our goals in Warrior three are to improve our balance, increase spine strength, and mental focus. 

Lengthening the breaths and focusing on your drishti will actually increase your stay time in this pose. 

Focusing on your โ€œdrishtiโ€ is when you find a non moving object to keep your eyes fixed on. 

You want your eyes to send out imaginary laser beams towards your project. 

Focus on your breath to go feel the pose from the inside out, instead of being outward and worrying about what it looks like. 

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Observe your Stance

Observe how the standing foot plants itself on the floor. This will inform you of the errors you might be making in your normal foot stance and foot strike. 

I often notice that my habit is to put more weight onto the outer edge of my right foot when I am standing or walking. This stems from my scoliosis. In this case press down the big toe. This will balance the standing leg and activate the inner and outer leg muscles. 

In Warrior Three the standing foot should be pointing straight forward, towards the front of your mat, with the big toe rooting down. 

The inner arch of the standing foot is lifting, as the ball foot and heel of the foot grounds towards the earth.  For the floating foot, press through the heel, imagining you are pushing that foot into a wall behind you. 

As you develop a stronger practice in this pose, you will eventually guide the floating toes to point towards the ground.  

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Extending your Upper Back

Place your hands on your hips for balance or take a chance and explore hands in anjali mudra, (prayer at heart center) or hands reaching forward. 

Keep the back of your neck long reaching through the crown of your head. Guide your heart forward and draw the shoulders away from the ears. 

Extend through your upper back, breath, dristi and fly!

By practicing a few rounds of locust and cobra pose beforehand, you will prepare the upper back and spine for this pose.

Warrior Three will improve balance, and strengthen legs, ankles, back, shoulders, and core. 

Watch this video and we will explore Warrior Three pose together. 

Take your time, be kind, and breath!

Namaste beautiful friends!

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29 thoughts on “Improve your Balance with Warrior Three Pose (Virabhadrasana 3)

  1. These are great exercises to be doing at home, especially while we are quarantined. Thanks for sharing.. this is something I could totally incorporate into my daily routine.

  2. Okay. I watched the video and you have just convinced me to try out the warrior airplane pose. Namaste. ๐Ÿ‘๐Ÿ‘๐Ÿ‘

  3. I was just thinking about improving my balance as I did yoga earlier today, so glad to stumble upon this blog post.

  4. I definitely will do this stance as we need to stay at home and do something for our self to be physically fit and healthy at times like this.

  5. I have learned the warrior pose during my body balance classes, a while ago. It’s a great pose for balance and strength. I remember it took me some time to master it.

  6. Yes, Balance is more important in doing yoga. Thanks for sharing I will definitely going to try some of these poses

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