Prenatal Yoga Poses | Virabhadrasana 3 | Warrior 3

Asana (Sanskrit)

Virabhadrasana 3

Posture (English)

Warrior 3

Description / Explanation

• Standing at the back of the mat take a large step forward with one foot
• Firmly ground that foot into the earth and begin to shift your body weight onto that leg
• As your body weight shifts forward begin to lift the back leg up off the mat
• Lengthen your front leg as you engage your quadriceps and lift the kneecap.
• Lengthen your back leg
• Reach arms forward from the shoulders (option to rest them onto the wall)

Benefits

• Strengthens spine
• Eases back discomfort
• Builds stamina

Contraindications

• Dizziness, feeling faint, lack of balance

Notes

The expectant mother MUST feel balanced in this position at all times. Practice supported with a partner or close to a wall for support.

This posture should only be practiced with those who have an experienced practice.