The Warriors – Virabhadrasana I, II and III - MAGALIE DE YOGALIE

The Warriors – Virabhadrasana I, II and III explained by Magalie, yoga teacher in Annecy

Today we will practice the three warriors (Virabhadrasana I, II and III), fundamental, powerful and dynamic postures that strengthen the entire body muscles, stability and circulation of vital energy throughout the body.

Come to the front of your yoga mat , we're going to start with Warrior III.

From Mountain Pose or Tadasana, come tilt your torso forward with your hands at hip level and lift your left back leg upwards. Your left foot is flexed.

Your right leg is your supporting leg, your foot is anchored to the ground and your leg muscles are engaged to maintain balance here. You can bend your knee slightly if that makes it easier for you to maintain balance.

Your hips are aligned, that is, at the same height and facing the ground. To keep this hip alignment, I give you a little advice in the video.

Your torso is stretched forward and if you are comfortable you can also stretch your arms forward at the level of your ears. Easier variations with the arms are possible and explained in the video.

Then from Warrior III pose, come to Warrior I and for this place your left foot on your yoga mat. Keep the distance of your hips between your two feet. Your front leg bends and your knee should be above your ankle. Your back foot rests completely on the ground and your toes are open on the outside (about 45 degrees depending on your mobility). In this Warrior I pose, you must have your hips aligned and they face the front of the mat. You then engage your abdominal belt and you come to stretch your arms towards the sky while keeping your shoulders low. Gaze towards the sky.

To finish this sequence, come to Warrior II, rotate your left foot to position it at 90 degrees, parallel to the back of your yoga mat. Your front leg is still bent and your knee remains well positioned above your ankle. Your two heels are aligned and if this is not possible, an option is given to you in the video.

Your hips are open to the side and come here to contract your abdominal strap and create a slight retroversion of your pelvis so that your sacrum points downwards. Your bust is in line with your hips. Put your arms in a cross parallel to the ground, your shoulders are low and your gaze is towards the front hand.

Do you feel the power of these three postures? Do you feel the anchoring on your yoga mat? If so, you are on the right track… Good practice and see you soon for a new video!