(Warrior Pose 3)
This balancing pose strengthens leg and back muscles. Regular practice of this pose brings confidence and determination.
Pregnant women should avoid this pose and seek a qualified teacher. Those with back problems should practice with their hands against the wall (see past column).
1. Stand with feet together and extend your arms straight up. Keep your arms parallel and in line with your shoulders. Tighten your elbows and extend your arms up to lift the spine.
2. Maintaining this lift, take a small step forward with your right foot. Keep both legs pointing forward; do not turn the feet out. Now shift all your weight to your right foot and pause, balancing evenly on the right foot without wobbling or shifting. Keep your left big toe on the floor behind for balance. Tighten the knees while focusing awareness on your legs.
MANOA YOGA CENTER
DJ Gervais, a student at Manoa Yoga Center, demonstrates Virabhadrasana 3, or Warrior Pose 3.
3. With an exhalation, extend your trunk and arms forward as you lift the left leg. The trunk should hinge from the hips until parallel to the floor, forming the letter "T." Do not let the left foot or arms drift to the left or right. Keep your left knee facing the floor; don't let it turn out.
4. Stay in the pose for a few seconds, breathing evenly as you extend vigorously forward with the arms and trunk and press back through the legs. This puts traction on the spine and creates length and space even as the muscles of the back body are contracted to maintain the position.
5. Gaze with soft eyes out through the hands as you focus on keeping your body steady and unwavering with quiet determination.
6. Exhale as you bring your left foot down and return to the first position, keeping your trunk extending through the arms. Now do the pose standing on your left foot.
and Shelley Choy
are certified Iyengar Yoga teachers and co-direct the Manoa Yoga Center at Manoa Marketplace. Visit www.manoayoga.com
or call 382-3910. Manoa Yoga Center, the authors and the Star-Bulletin take no responsibility for any injury arising from the practice of these yoga postures. Readers should seek a doctor's approval before commencing this yoga practice.