Virabhadrasana 3
Strength and Balance asanas can strengthen and balance us mentally and physically. Consistent practice strengthens the deep core muscles of the abdomen, spine and pelvic floor and depending on the pose; the legs or upper body will also be toned. These poses also develop the cerebellum, the part of the brain responsible for controlling the body when in motion, thereby enhancing coordination, resulting in more efficient energy usage, increased grace and feeling more stable, physically and emotionally.
Balancing postures also develop concentration and focus, and are beneficial in balancing the nervous system, reducing anxiety and quieting the mind.
Vrksana was the pose where I began to understand the balance between Sithra and Such, and caught a glimpse of a calm quiet strength from within.
Strength and balance asanas tend to either require us to balance on one leg, therefore building core and lower body strength, as in Vrksasana which incorporates a hip stretch, Natarajasana, which incorporates a hip stretch and a back bend and Virabhadrasana 3.
Arm balancing poses like adha muhka Vrksasana, vrschikasana- which is also a strong back bend, and bakasana are intensely strengthening to the upper body and core.
Many of the asana from this group, such as those from the Pawanmuktasana series are performed laying on the back and focus on stimulating and strengthening digestion and abdominals.
Virabhadrasana 3 strengthens the feet ankles and legs. To bring extra awareness here and set a strong foundation, before lifting into the pose, lift the toes, creating an arch in the floor, and plant each toe back onto the mat- creating a broader base to stand up. Keeping the arch in the foot and even weight distributed through the toes, can help to maintain a solid foundation, and protect the knee joint. Firm the quadriceps to further stabilize the leg and knee. Aim to keep the hips even and parallel to the floor. Energize the lifted leg, extending it back, while reaching the finger tips forward. Virabhadrasana 3 also tones the shoulders and muscles of the back and abdominal wall. By strengthening these muscles, balance and posture improves. Keep the back of the neck long, gaze at the at a steady spot on the floor in front, relaxing shoulders away from the ears, to keep the upper body aligned and comfortable.
I practice this posture with mulabandha engaged, this strengthens the pelvic floor, giving a sense of life from within and I feel more aligned, stable and grounded in the pose, I feel that Virabhadrasana 3 really strengthens my base charka, muladhara as I am really aware of my base and connection to the ground. I also feel a strong connection to manipura charka, I feel powerful in this pose.
Virabhadrasana 3 can be heating and stimulating to Jathari Agni, especially when abdominal muscle are really working, I also feel like it burns up some of my mental dross, as I feel much clearer in the head after practicing it.
This balancing effect, physically and emotionally, and stimulation of abdominal area would benefit samana vayu and all the nadis.
Virabhadrasana 3 is a challenging pose, and not usually sequenced at the very beginning of class. Supta padanagustana can be a useful preparatory pose, to stretch hamstrings preparing the legs. A core strengthening series can warm up abdominals to aid stability, as can other balancing poses like vrksasana.
Virabhadrasana 3 is often sequenced within a series of standing poses, one example is as a vinyasa from virabhadrasana 1, lifting into virabhadrasana 3, lowering the hands to urdhva hanumansana and lifting up into natarajasana.
Variations can included pressing the lifted foot into a wall behind, for a more intense hamstring stretch. Hands can be out to the sides rather than stretched out in front, which aids balance. To make this pose more accessible for beginners hands can also be on a chair or wall in front, which makes it much easier to balance.
Virabhadrasana 3 is contra-indicated for suffers of high blood pressure, to adapt the pose, to make it more suitable, rather than taking the body parallel to the floor, they could keep the lifted foot lower to the ground and the head higher, lowering closer to parallel only if they feel comfortable to, coming out of the pose if they feel the heart rate increasing, or if they are getting too hot. This way, the head stays above the heart and the pose is less strenuous. Students who are very unstable on their feet may also prefer to practice this version.
Some foot, ankle, knee, leg and hip issues could be exacerbated by putting all the body weight on one side (especially if the student is also pregnant) depending on how serious the injury is, supporting the hands and the lifted leg with chairs could help.
Main indicators for adjustment in this pose are uneven hips, the student could be encouraged to inwardly rotate the lifted leg, to try to lower that hip closer to parallel. If the arch in the standing foot has rolled to the floor, that knee may be under strain, and the student could be encouraged to ground evenly through the spread toes. Some students may also hyper extend and lock the knee on the standing leg, they could be encouraged to engage the quads but keep a tiny bend in the knee.
It can be counter-productive to try to adjust students in this pose as often they lose concentration and balance, comprehensive instructions when setting up and moving into the pose can be more beneficial.
Bibliography
Colour photograph from ‘Poses’ section from http://www.yogajournal.com
Swami Satyananda Saraswati, Asana Pranayama Mudra Bandha,
Bihar School of Yoga, 1996, India.
M. Chatlani,Yogaflows,
Carrol & Brown, London, 2002.
J. Chapman, Yoga for Inner Strength,
Harper Collins, Australia, 2004.
Virabhadrasana 3 in Poses Section of www.yogajournal.com
As well as the listed sources, I have referred to notes taken in class, and from Reference CD, as well as my own asana diaries.
