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The Warrior III Pose or the Virabhadrasana III is a moderate balancing pose that is advantageous for those who want to correct postural defects.
This pose strengthens the ankles, legs, whole back side of the body as well as the shoulders. Warrior III Pose tones the abdomen and betters balance and posture. The hamstrings and outer thighs also get stretched on performing this pose and the chest, lungs and shoulders get expanded too. This pose stimulates the abdominal organs and improves digestion.
Virabhadrasana III stabilises the body and brings noticeable improvement in memory, concentration, coordination and core awareness. This pose is good for toning and invigorating the whole body. Practicing this pose quietens the mind, calms down the nervous system and reduces stress and anxiety.
What you need: Room with fresh air (if you’re doing it inside, otherwise do it in open area), and you.
Difficulty Level: Intermediate
Initial Position: Warrior I Pose (Virabhadrasana I)
Drishti or Gaze: Forward
Rest in Corpse pose if you feel exerted.
Beginners should be careful about their balance and try to attain the pose gradually. They should be mindful to not lift the raised leg higher than the hips or head. The spine should also be in one straight line.
This pose is not recommended for those suffering from high B.P. and heart problems. Also if you have had a recent or a chronic leg, hip, back or shoulder injury; then avoid performing this pose.