WHAT IS VIRABHADRASANA 3?

ATHLETES IN ACTION

Sabine Ruch

The Hero 3 – in Sanskrit Virabhadrasana 3 – is one of the classic yoga-poses / Asanas Virabhadrasana 3 and is helping you to concentrate and become focused.

LEVEL: ADVANCED

In order to perform the exercise correctly, the separate steps are described in detail in the following passage: 

 

  • Get in the starting position Tadasana (Mountain).
  • Create a sturdy connection from your supporting leg to the ground.
  • Keep your muscles active and stretch your legs (beginners bend their supporting leg).
  • Breathe in and pull one knee up to your chest; Stretch your arms up to the ceiling.
  • Breathe out and bend forward until your chest is horizontal. At the same time, stretch the lifted leg to the back. The back foot is flexed.
  • The next breath elongates your body to the front and the back. Commute your body like a standing scale. Your pelvis and your shoulders should be on the same level. Your arms are stretched out long to the front (maybe even flexing against a wall and if you want to go even further without any contact to a wall or a rock, look to the ground, in order to keep your neck long and relaxed.)
  • Imagine pulling yourself to the front with your arms and pressing your back leg against an imaginary wall. This is how you make sure, that the muscles of your upper leg are tense.
  • You leave the position while breathing in. Pull your upper body up, flexing your back leg and pulling your knee to your chest again.
  • Breathe out, put your leg down and switch sides.

EXPERT EXPERIENCE

  • Strengthens your back-, leg-, shoulder- and arm-muscles
  • Opens your chest, lungs and shoulders
  • Coordination, balance and posture improve
  • Especially helpful for your concentration
  • Calms your spirit and nerve-system
  • Strengthens your self-confidence

NICE TO KNOW

Don’t become so focused, that you forget breathing regularly.

CHALLENGE

Keep the Balance!

Drehsitz

YOUR EXPERT

Sabine Ruch

STATEMENT

This exercise calms your nerve-system and your spirit and stretches your back and your legs in a great way – Give it a try!

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