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Yoga Posture of the Month April – The Plane – Virabhadrasana or Warrior III
April 11th, 2017
The Plane – an easy start to Virabhadrasana or Warrior III
Warrior III or Virabhadrasana is one of the Yoga classics and this posture, the Plane, is a good way of developing the strength and co-ordination you will need to achieve it.
Benefits
- Improves balance
- Develops core strength
- Strengthens and tones the feet, ankles and legs
- Stretches and tones the upper back
How to do it
I always begin standing postures from Tadasana, the mountain pose, as this gives you physical steadiness and mental stillness.
- Stand in Tadasana and allow your breath to settle
- Set your gaze gently on something at eye level which will hold your attention while you practise
- Gently move your weight onto your right foot, then slide the left foot back and rest your toes on the floor behind you
- Ease your weight onto your right foot
- Extend your arms to your sides at shoulder height, keeping them straight
- Centre your weight on your right foot and gently raise your left leg behind you, keeping it straight and extend your upper body forwards
- Visualise the back of your head to the back of your left leg forming a straight line
- Breathe gently and hold the balance
- To finish, bring lower your left leg slowly to the ground as you return your upper body to its upright position
- Lower your arms to your sides
- Repeat on the other side
Things to watch
- Your upper body should only move forward enough to balance the lifting movement of the back leg
- Remain focussed so that you can balance well
- If you are not confident about balancing, stand near a wall so that you can easily reach it for support
- Feel the back muscles and stomach muscles working in harmony to keep the movement steady and controlled
Here is a link for more info about the posture:
https://www.namastekid.com/tools/airplane-pose/
Izzy Ixer
British Wheel of Yoga Dip Yoga Tutor and Coach
You can find out more about Izzy here and about yoga at the Centre here
Twitter @IzzyIxer or @IzzyYoga