Virabhadrasana III "Warrior III Pose"

Pronunciation: (vee-rahb-had-RAHS-ana)

Also called:

Virabhadrasana C Virabhadrasana 3 Warrior 3 Bird Pose A

Level:

Beginner

Chakra:

Benefits: As the third Warrior pose this one also strengthens your legs, develops balance and core strength, stretches and strengthens your back, shoulders, and arms.

How it's done:

• Begin in a standing pose
• Hinge forward from the hips
• At the same time, raise one leg behind you
• Feel the "grounded" foot grow roots and become strong
• Soften the knee of your balancing leg
• Extend your arms forward, reaching out with your fingertips
• The foot of the raised leg is flexed and the heel is stretching out in the opposite directions
• Your back should be long
• Your gaze can be forward, or down