Thursday, October 1, 2020

Supported Warrior 3 [Shalambha Virabhadrasana-3 ]

The Warrior 3 Pose is a standing balance which requires tremendous focus, strength and a lot of balance. Using a chair as a prop can help in improving your balancing skills.

Props Required:- Chair, 1 blanket

Organising the Pose:-

1. Stand in Tadasana, on the side of the chair, spread the legs 4 to 4.5 feet apart and extend the arms at shoulder height.

2. Inhale lift the arms overhead, turn the right foot out at 90 deg and the left foot in at 45 deg.

3. Turn your pelvis, navel and sternum to face the chair. Exhale and bend your right knee, coming into Virabhadrasana 1. Then fold your trunk over your right thigh, resting your frontal hipbone along the backrest as you lift your left leg straight up. Simultaneously straighten the right leg.

4. Your left knee and toes point straight down towards the floor.

5. Reach both your arms and trunk forward, keeping the hips squared towards the floor. Hold for 1-2 minutes then straighten the right leg to gently come out of the pose coming back into Virabhadrasana 1.

6. Repeat on the other side.

Use of Props:-

 You can place a folded blanket on the backrest of the chair to support the frontal hipbone as you fold forward.


1. Strengthens the leg muscles.

2. Stretches the legs, shoulders and arms.

3. Stimulates the abdominal organs.

4. Improves balance, memory and concentration.


Neelanjana Bharadwaj

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