There are three basic Warrior poses, with some modifications and different versions (Humble Warrior, Peaceful Warrior, just to name a couple) and they all come with different symbolisms and myths. But whichever you prefer, they all conjure up images of power and strength.
We covered Warrior 2 a few months previously. This month we focus on Warrior 3, which creates stability in the whole body, but balances the need for lightness and the sensation of lifting up to fly.
On the physical level, Warrior 3 focuses on balance and stability. The standing leg is working quite hard as all the weight is on it, thereby aligning and strengthening the many joints, muscles and connective tissues in the foot, ankle and leg. The glutes are engaged and the hips are stabilized, giving the overworked piriformis a break.
The outer hips often try to carry the load intended for the core, and this habit can lead to lower back pain. And the abdominal muscles definitely have to be engaged to hold the spine parallel to the ground, so the core is strengthened.
It’s also fun to play around with different arm variations. Placing the hands in prayer position at the center of the chest can alleviate discomfort in the cervical spine and shoulders. “Airplane” arms out to the side can help one feel more balanced.
Modifying with the hands on a yoga block or on a wall can help the yogi focus on developing core strength needed to maintain the balance. . . in all aspects of life! Because there are mental and emotional benefits to the yoga postures also.
Mentally, the mind is trained to stay present and focused during difficult situations (like balancing on one leg) on and off the mat. Training the mind to relax and release the tensions you don’t need is another benefit.
The balance aspect of this pose on the physical level is also mirrored in the emotions, teaching us to stay balanced in our emotions, to stay present with what we are feeling without having to react to each and every little thing that comes our way.
One of the challenges in all the yoga poses is trying to “master” the pose. There is time to get there…there is no rush. Practice for the fun of practicing. Warrior 3 may not ever feel easy. You gotta want it!! And if you do, your inner warrior will rise to the occasion and be one of the tools to help you get through anything.
Karen Watson Reeves was born and raised in Mount Holly and has called Hot Springs home since 2006. She became a registered yoga teacher in 2011 and has travelled Arkansas teaching her passion. She owns The Yoga Place, is on the Hot Springs YMCA teaching staff, is an adjunct instructor at National Park College, as well as teaching in several other fabulous venues. When not on the mat, Karen enjoys the beautiful outdoors of the National Park, especially from her bicycle.
