Yoga Asana: Warrior III or Virabhadrasana III
Each posture in the physical yoga practice has a Sanskrit name ending in asana. Asana means seat or posture. Today we will explore Warrior III pose. Warrior III is known as Virabhadrasana III in Sanskrit. We see: vira which means: hero, warrior, vigorous, and courageous in Sanskrit. We also see bhadra which means good and auspicious and of course, asana which means seat or posture. The name is derived from a Hindu legend, yet we do not see it recorded until the 20th century in the hatha yoga tradition with Krishnamacharya and his student Pattabhi Jois.
This brings us to the WHY behind Virabhadrasana III. Let us shift gears and attend to the why that is often ignored when practicing the physical asana. Wether it is to increase “business,” cater to clients wants, or a lack of study, it is a massive disservice to minimize or dismiss altogether, the true goal of a yoga practice. The practice aims to teach me, as a student, that it is my incessant wants that are causing my suffering in the first place. When studios cave to this unrealistic demand of their paying customers, they are in fact, teaching the opposite of yoga, that money is God, and consumerism has the right to manipulate and bastardize an ancient tradition designed to help you remember your true nature, not get more lost in delusion. Your practice should challenge you, your body and your beliefs. Your practice will trigger you, it has to, for to break down the belief structures that your identity is attached to, is to watch who you believed you were, crumble in front of you, there is a certain mourning that will come along with this. This is because the “true” goal of yoga has nothing to do with your body, but with your “being.”And every time we forget that, we recall Sutra 1.3: tada drashtuh svarupe-vasthanam: Then the seer becomes established in its true nature.
The physical WHY behind Virabhadrasana III is primarily about strength, balance, and coordination. Warrior 3 strengthens the entire lower body, the core, the shoulders, and the arms. Warrior 3 can also provide stretch for the torso, spine, and shoulders. This posture promotes balance, a strong spine, and one-pointed focus.
Virabhadrasana III can have symbolic, metaphoric, and meaningful significance to our own personal why’s. When we consider the Sanskrit translation we see: Vira which translates as hero and warrior as well as bhadra which translates as good and auspicious. This brings us to the great warrior know as Virabhadra who was the warrior incarnation of Shiva. The story is one of love and tragedy between Shiva, his beloved, Sati, and her father King Daksha. King Daksha disapproved of their union and to spite the couple held a grand party of which all the Gods and Goddesses were to attend. He did NOT invite his daughter, Sati and her love, Shiva. Sati was beside herself and decided to attend despite her non-invitation. This of course resulted in Sati dis-owning her father and committing suicide at the party, throwing herself into flames. As we know, drama travels fast and upon hearing the news of his Sati’s death, Shiva was horrified. In his outrage, he ripped a dreadlock from his head and threw it on the ground, and thus was born, Virabhadra, the Warrior incarnation of Shiva. Virabhadra rises from Sati’s ashes swords in hand (Warrior I), takes aim at King Daksha (Warrior II), and vengeance in slicing the king’s head off (Warrior III). While this may sound horrifying, we can note the metaphorical significance of this act when we acknowledge Virabhadra as our “highest Self” rising in the name of Love (Sati), and facing the ego (King Daksha). This series of postures asks us to acknowledge our own warrior within. In particular Warrior 3 is associated with action; it is the point of decapitation in the story. We can note here that while as Warriors there may be times of stillness, reflection, and contemplation, there is also the component of action. To embody your inner Warrior means taking action which can often lead to the dismantling or destruction of a previous inaccurate belief structure, or an unhealthy relationship, or a version of yourself that is no longer in alignment with newly realized truths. Action can feel scary and debilitating, yet it is necessary for progress. What action are your dreams calling for? What action can you take today, that will enlighten and enliven your tomorrow?
How to do Virabhadrasana III:
There are various different entry points however for this explanation, we will enter from a high crescent lunge. Place your hands on your hips and lean forward, keeping your spine neutral. Begin to lift your back leg and create a straight line from your heel to your hip to your head. Keep the hips level so both hip points are even and facing down towards the floor. Flex the back foot and turn the toes to face down as you lengthen through the heel. Press down through the standing leg and foot, engage the outer hip, and lift your naval towards your spine. Reach your arms forward to frame out your head with the thumb side of your hand up and the pinky side of your hand down. Reach your fingers forward and draw your lats back towards your hips. Keep the gaze down, fixed on an unmoving point on the floor.
Modifications:
Keep your hands on your hips, reaching back, or out to a T shape for more stability.
Lift the back leg less, it could be any amount off of the floor and work towards the 90 degree angle eventually created from the torso to the standing leg.
Use a wall, a chair, blocks, or other prop to help with balance. The wall could also be used to press your back lifted leg into for balance and to learn the ability to engage the lifted leg.
Variations:
Take eagle arms, cactus arms, extended prayer in front, hold onto opposite elbows behind the back, or reverse prayer.
Add a mudra to your arm variation.
Add “warrior squats” by bending the standing leg to gain more strength, coordination, and balance.
***Permission to modify in anyway that provides you with a feeling of safety, ease, and is alignment with your purpose in practicing the posture.
Dearest Reader,
As always, I am honored to explore the yoga journey with you. May the Warriors inspire you and help you remember your own Warrior within. May the practice of the Warrior postures hold new and profound meaning for you and support you in taking the action necessary to live and be and do in your ultimate truth.
Blessings,
Andrea Dawn
