South Okanagan Yoga Academy Yoga Teacher Training Programs

Featured Asana

• This is the third warrior position dedicated to the ancient warrior Virabhadra. As in the other two warrior asanas, the designation of the third variation is signified by the third Sanskrit consonant sound “guh”.

  Description
  This posture is a variation of Tadasana (Mountain Pose), in which the arms are extended and the body balanced over one leg, flexed at the hip, with the upper body and opposite leg parallel to the ground. Deeper hip muscles in the standing leg are worked considerable to create stability. Fatigue occurs faster in these postures. Also, the length of the person’s leg and the force of gravity working against both the extended upper body and leg create the need for considerable strength and endurance building. Be sure to counterstretch the low back after performing this posture.

  Benefits

  • Strengthens the spine and posterior shoulder muscles
  • Builds stamina and endurance
  • Opens chest
  • Promotes awareness of proper hip alignment
  • Builds abdominal strength

  Caution
  balance or vertigo - Those with extreme balance difficulties or vertigo should practice with support.

  Verbal Cues

  • Begin from Tadasana or from Virabhadrasana I.
  • From Virabhadrasana I,
  • With the right foot forward, keep the hips square, pulling back through the crease in the hip of the bent leg. Continue to press forward with the left hip. The arms remain overhead.
  • Fold forward at your hips and straighten the bent leg as you begin to lift the left leg straight up off the ground. Balance here for a breath or too.
  • Inhale as you move your body weight completely onto the front leg, bringing your torso, arms and lifted leg parallel to the floor.
  • Gaze straight ahead and look at your hands, pulling your shoulders down away from your ears.
  • From Tadasana,
  • Inhale and raise the arms above the head. Drop the shoulders down from the ears. Transfer the weight of your body onto your right leg and then step your left leg straight behind you so the toes are barely touching the floor. Remain balanced for a couple of breaths. Stay mindful of keeping your hips square and level.
  • Inhale and lengthen the spine. Exhale as you slowly begin to fold forward from the right hip, lifting your left leg off the ground and lowering your torso until both are parallel to the ground.
  • With each breath in, continue to extend and lengthen through the arms, torso, and extended back leg.
  • Gaze straight ahead and look at your hands, pulling your shoulders down away from your ears.
  • To exit the posture, inhale and begin to slowly drop the left leg down to the ground as you lift your chest and torso upright. Use the strength of the legs and hips, and keep lifting through the low back to keep those muscles from straining as you lower the leg. Drop your hands to your sides and prepare for the other side.

  Adjustments

  standing leg bent - Many times students will bend the support leg slightly to compensate for balance. Instruct them to spread the toes and straighten the supporting knee. By spreading the toes they create a slightly wider base of support, which helps their balance. Also, remind students to focus on evenly distributing their body weight on the foot.
  hips - If the hip of the student’s lifted leg is higher than the hip of the supported leg, stand to the supporting-leg side and gently hold the student’s hips. Lower the elevated side of the pelvis so the hips are aligned in the frontal plane with the rest of the torso. Make certain to move slowly and gently so the student does not lose balance. You can also press your hip against the student’s hip to keep the student from falling.
  balance - Place your outstretched arms under the student’s arms and let the student lean into your arms until balanced. Be sure to remove your arms away slowly and only when the student is balanced.
  arms - To help students straighten their arms and lift or press the thumbs higher, hold on to their upper arms and gently brush your hands on the outside of their arms to cue them to relax their shoulders away from their ears.

  Modifications

  shoulder or neck tightness or pain - Instruct students to hold their arms at their sides, hands on hips. This also makes it easier to balance and keep the torso straight.
  balance difficulty- Place the student’s hands on a ballet bar, against a wall, or even the back of a chair to help provide lift to the upper body and aid in balance. Also, students can place the foot of their lifted leg against a wall for balance.
  weakness - Do not keep anyone in the posture for too long if it os the first time the student has practiced it or if the student is experiencing significant weakness, as might be the case if recovering from illness.

  Kinematics
  This posture requires a great deal of low back and hip-extensor strength for the lifted leg to remain parallel to the floor. Follow this posture with a resting forward bend, such as Uttanasana, as an appropriate counter posture.

  Chakra Concentration   Manipura (3), Ajna (6)

  Andrew teaches at The Yoga Haven in Calgary, Alberta.   Would you like to submit an asana description for the next enews?  If so, send it in to info@soyayoga.com to share with others!