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Virabhadrasana III
Warrior III
Advanced body-control practice Best used exercise session.
Photo: rosmary, CC BY 2.0, via Wikimedia Commons Source and licence
Set your base Begin on a firm, non-slip surface and establish a tall, neutral starting posture.
Choose a focus point Fix your gaze on one unmoving point at eye level to help steady your balance.
Shift weight gradually Transfer weight slowly into the supporting foot or hand, keeping the supporting joints active but not locked.
Enter the shape Use a wall while learning. Move only as far as you can without pain or loss of control.
Lengthen and stabilize Keep the spine long, shoulders relaxed, and hips as level as the pose allows.
Use support if needed Place a hand on a wall or use a stable support rather than forcing the full position.
Breathe and hold Breathe slowly and naturally Stay for the listed duration or several comfortable breaths.
Exit with control Return slowly to the starting position, pause, and repeat on the other side when appropriate.
Avoid forcing range or holding the breath.
Practice with qualified instruction.
Increase hold gradually or progress to the next listed variation only when the current version is controlled and pain-free.
Arranged for you
The library holds a practice in the same form for everyone. A routine is the result of choosing from it, in an order, for the time you have.