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