Virabhadrasana III
Virabhadra: the name of a hero (VIRAH-BAH-DRAH-SUN-AH)
ENERGETIC ALIGNMENT
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COMMON MISALIGNMENTS
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RELATED ASANAS
Parsvottanasna - Virabhadrasana I - Eka Pada Tadasana
ENERGETIC ALIGNMENT
Key Actions: Pada Banda - Ischial bandha - Neutral Pelvis - Surya Pada through the back heel - Uddiyana Bandha - Spinal Extension
Apana: Pada banda roots through the front foot. Lifted toes point straight down, extended leg in internal rotation, aligning hips parallel to the earth. Hip of the lifted leg needs some apana.
Samana: Inner thighs hug towards center activating Mula Bandha, uddiyana bandha coils in and up in the low belly to extend the spine forward from a neutral pelvis. Lower ribs draw together, scapula draw down the back.
Vyana: Radiate through the back heel, extend the three major lines of the body - central channel - side waists. Collarbones broaden. Energy circulates through fingers and toes.
Prana: Cobra Backbend. Energy rises from the pubic bone to the heart
Udana: Earth energy rises up through the legs. Hips hover buoyantly parallel to shoulders. Crown floats as a natural extension of the spine.
COMMON MISALIGNMENTS
-hips in external rotation
-too much apana in the back leg
-too much apana in the shoulders
-kyphosis of spine
-lack of vyana through whole asana
ASANA NOTES AND BENEFITS
-strengthens the ankles, legs, shoulders and muscles of the back
-tones the abdomen
-improves balances and posture
FOUNDATION ANATOMY
HA/Solar - contract - rhomboids, posterior deltoids, quadratus lumborum, core abdominals
Standing leg: quadriceps, gastrocnemius, soleus
Back leg: quadriceps (lower fibers), hamstrings (upper fibers), gastrocnemius, soleus
THA/Lunar - lengthen - pectorals, anterior deltoid,spinal extensors
Standing leg: hamstrings, tibialis anterior
Bent leg: quadriceps, hamstrings (lower fibers), gastrocnemius, soleus
THREE PART VINYASA
coming soon