Balancing in Warrior III

Warrior III is a challenging balancing asana that takes much concentration and careful execution to master.  This week’s column will cover several different variations of Warrior III.   The key to success in each of the variations is to establish dynamic tension throughout the entire body.   This muscle activity will allow your body to balance with ease.  Enjoy!

Warrior III on the Wall

Instructions: Stand in Mountain pose with arms straight out in front of you, fingertips 1 foot away from a wall.  Shift your weight onto the R leg and float the L leg back while simultaneously hinging from your hips, lowering your torso until both are parallel to the floor.  At this point, your palms should be able to make full contact the wall. Actively push your hands into the wall for support as you hold in this posture for 30 or more seconds.  Focus on keeping both legs active while pressing through the right foot.  Also be sure to keep your neck in line with the rest of your spine.  Return to Mountain pose and repeat for the other side.

Warrior III with Arms Back

Instructions: Begin in Mountain pose or Warrior I with the R foot in front.  Shift your weight onto the R leg and float the L leg back while simultaneously hinging from your hips, lowering your torso until both are parallel to the floor.   Actively reach both arms back, keeping them in line with your body.  Maintain the muscle activity as you balance for 30 or more seconds.  Focus on maintaining equal weight distribution though the entire right foot and keeping the hips square.  Return to Mountain or Warrior I and repeat for the other side.

Warrior III with Heel Pressed Back

Note: The traditional foot position for Warrior III is to have the toes pointed.  Pressing your heel back instead allows more leg muscles to participate, making it slightly easier to balance and provides more opportunities for strengthening.

Instructions: Begin in Mountain pose or Warrior I with the R foot in front.  Shift your weight onto the R leg and float the L leg back while simultaneously hinging from your hips and reaching your arms forward.  The arms, torso and legs should be parallel to the floor.   Actively push the L heel back while reaching both arms forward.  Maintain the muscle activity as you balance for 30 or more seconds.  Focus on maintaining equal weight distribution though the entire right foot, keeping the hips square and pulling the shoulder blades down.  Return to Mountain or Warrior I and repeat for the other side.

Muscles Strengthened:

  • Gluteus maximus (main muscle)
  • Hamstring
  • Intrinsic (small) muscles of the feet
  • Erector Spinae
  • Transverse Abdominus
  • Multifiti
  • Latissimus Dorsi
  • Serratus Anterior
  • Middle and Lower Trapezius
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1 Comment (+add yours?)

  1. MInarni
    Nov 08, 2011 @ 01:06:36

    Nice blog, I really like your content, great point made. I cannot wait to dig into this material and learn from it. I am sure your next content would be very interesting. I am patiently waiting to see more. Wish you all the best! Thanks.

    Reply

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