VIRABHADRASANA III: WARRIOR III

I have such a love-hate relationship with Warrior III! It’s so effective at improving balance and strengthening the body. But it’s so HARD!

BENEFITS OF WARRIOR III:

  • strengthening for whole body (especially the glutes! 🍑)

  • improves balance

  • improves posture

  • strengthens the ankles and feet

  • stretches the hamstrings

  • grounding

  • empowering

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TRADITIONAL VARIATION

From Tadasana, bring your hands together at your heart in prayer. Find your center. Engage your core. Hinge at the hips and begin to lift the right foot up off the floor. Flex the right foot as you lean forward, extending the leg straight back. Imagine trying to press that foot into a wall (or maybe actually use a wall if you want!) Keep a microbend in the knees to prevent hyperextension. Keep the hips squared (both hip points pointing down toward the mat like two headlights). You may need to pull the right hip in more than you think you do. Pull the navel in. Keep the shoulders relaxed. Experience a line of energy from the heel of the right foot to the crown of the head. If desired, you can extend the arms straight in front of you. This will make the pose more challenging. Keep the neck long and gaze at one point on the floor in front of you. Hold for 5-10 deep breaths.

KEY POINTS TO REMEMBER:

  • Microbend the knees

  • Engage your core!

  • Keep the hips square - right hip may need to come forward more than you feel like it does

  • keep the spine (including the neck) long

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ADDING A CHAIR OR BLOCKS FOR SUPPORT

Resting your hands on the seat of a chair or putting a yoga block under each hand will help you to balance in this pose as you build strength. (My head isn’t actually touching the back of the chair)

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ALTERNATE POSE: SPINAL BALANCE

This pose strengthens the same muscles and also challenges your balance, but you may find it a bit less intimidating since you’re closer to the floor in case you fall 😉

Start by coming into table top pose. Firm the abs in. Keeping the hips squared (both hip points pointing down toward the mat) extend the right leg straight back. Start by coming onto the ball of the foot, then experiment with lifting the leg up so that it’s parallel with the floor. Stay here, or further challenge yourself by lifting the opposite arm up. Hold for 5-10 deep breaths, then practice on the opposite side.

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ALTERNATE POSE: SUPTA PADANGUSTHASANA

Supta Padangusthasana will give you a similar stretch as Warrior III, but without needing to balance.

HOW DID IT GO?

If you tried any of these variations, I'd love to know how it went for you! Tag me on Instagram and use the hashtag #spoonieyogatribe in your photos for a chance to be featured on my page! Or post a photo in our private Facebook group to show off your progress! As a part of your membership, you can get personalized feedback on your poses. 

UTTHITA TADASANA: STAR POSE

Anytime I’m feeling low, disempowered, ungrounded, I find my power again in this pose. Standing with the feet firmly planted, muscles engaged, taking up space. The way we position our bodies affects us energetically, and I love that yoga gives us the tools we need to take conscious control of our own embodiment.

BENEFITS OF STAR POSE:

  • strengthens the whole body

  • grounding

  • energizing

  • relieves fatigue

  • empowering - boosts confidence

  • improves posture

  • improves circulation

  • increases breathing capacity (more prana = more energy)

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TRADITIONAL VARIATION

Start in Tadasana. From here, step the feet wide, about three feet apart. Press down evenly into all four corners of the feet and lift up through the arches. Engage the quads and inner thighs, keeping a microbend in the knees. Lengthen the tailbone and scoop the low abs in and up. Pull the front ribs in. You can keep the hands at your hips or together in prayer at the heart. For more challenge, you can extend them into a T position either with the palms face down or palms facing forward. Hold for 5-10 deep breaths.

KEY POINTS TO REMEMBER:

  • Keep your muscles active!

  • Strong core

  • Feel yourself rooting down as you simultaneously rise up

  • note: This pose is typically done with all 10 toes facing forward, but you can experiment with turning the toes out 45 degrees and see which one feels better for you

YOU CAN ALSO FIND THIS POSE IN THIS YOGA CLASS.

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CHAIR VARIATION

For the chair variation of this pose, sit at the edge of the seat with your feet flat on the floor. Take the knees wide and press firmly into the feet. The ankles should be directly below the knees. Pull the navel in toward your spine. Sit up tall. Keep the hands on your hips, together at prayer or extend the arms into T position. Hold for 5-10 deep breaths.

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SEATED VARIATION

Come into sukhasana and take the arms wide to focus on upper body strengthening. This is great if you have balance issues or joint pain in the lower body. Hold for 5-10 deep breaths.

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SUPINE VARIATION

Lie flat on your back with the shoulders in line with your hips. Extend the legs and take the feet wide. Flex the feet and activate the legs. Take the arms into T position with the palms facing up. Spread the finger tips. Hold for 10 deep breaths. Then relax the muscles. You can rest here as an alternative to savasana if you’d like. It can feel very empowering to let your body soread out and take up space.

HOW DID IT GO?

If you tried any of these variations, I'd love to know how it went for you! Tag me on Instagram and use the hashtag #spoonieyogatribe in your photos for a chance to be featured on my page! Or post a photo in our private Facebook group to show off your progress! As a part of your membership, you can get personalized feedback on your poses. 

BHUJANGASANA: COBRA POSE

There are many incarnations of cobra pose, but I always like to practice and teach this pose without putting much weight into the hands. This means, it ends up looking more like a baby cobra pose. Not as impressive to look at, but the benefits are magnified. By relying on the back muscles to lift and hold the pose, you build strength in muscles that don’t get much attention in daily life. This helps to balance the spine and improve posture, which can lead to less pain and better breathing capacity.

BENEFITS OF COBRA POSE:

  • builds back and core strength

  • opens the chest and shoulders

  • balances the heart chakra

  • improves posture

  • improves breathing capacity

  • stimulating and energizing

YOU CAN FIND THIS POSE IN THESE YOGA CLASSES.

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TRADITIONAL VARIATION

INSTRUCTIONS:
Come down onto your mat and lie on your belly. Start by pressing the tops of the feet into the mat. (Some people teach this pose with the feet together, but I prefer it with the feet hip distance apart. I find this makes it more comfortable for the lower back.) Engage the legs - quads, hamstrings and inner thighs. Lift the kneecaps off the mat. Engage the lower belly. Lengthen the tailbone away from the crown of the head and press the hip bones into the mat. Bring the palms of the hands below the shoulders, but refrain from putting too much weight into them. They’re just there for support. The elbows are magnetized toward one another, and you may feel your biceps brushing against your torso. Squeeze the shoulder blades together and begin to lift your chest up off the mat. Feel the heart space open. Tuck the chin slightly in to create length in the back of your neck, gazing at the floor.

Hold for ten deep breaths, then relax in child’s pose to balance the spine.

KEY POINTS TO REMEMBER:

  • Engage the legs and lower belly to protect the lower back

  • Press the hips into the mat

  • Squeeze the elbows and shoulder blades toward the midline

  • Use the upper back muscles to lift the chest - avoid using the hands

  • Tuck the chin to protect your neck (you may find that this helps your lower back too)

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VARIATION: TAKING THE ARMS WIDE

If hugging the arms close to the torso doesn’t feel comfortable, you can take the hands wide, pressing into the palms of the hands or coming onto the fingertips. This variation can be more intense as it takes the backbend deeper. Remember to keep your lower body engaged to protect your lower back.

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ADDING PROPS

Adding a folded blanket under the hip bones can make this pose more comfortable, especially if you’re doing this on a hard floor.

You can also add a bolster or a thick pillow underneath the chest. If your back muscles are particularly weak, this can help you to build strength. (Don’t fret. Most of us have weak back muscles.) Do your best to muscularly engage the same way you would if you were doing the traditional variation.

This variation can be held for ten deep breaths, or longer if desired.

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SEATED VARIATION

If getting down onto your belly isn’t possible for you right now, you can practice this seated cobra variation to open the chest and enliven the nervous system. This can be seated on the floor or in chair.

Start by sitting up tall with both sitting bones evenly pressing into the earth. Lengthen the tailbone away from the crown of the head. Engage the low belly and begin to arch evenly through the entire spine. Squeeze the shoulder blades together. Open the chest. Slightly dip your chin to keep the back of the neck long.

Hold for ten deep breaths.

HOW DID IT GO?

If you tried any of these variations, I'd love to know how it went for you! Tag me on Instagram and use the hashtag #spoonieyogatribe in your photos for a chance to be featured on my page! Or post a photo in our private Facebook group to show off your progress! As a part of your membership, you can get personalized feedback on your poses.