Virabhadrasana 3 (Warrior 3) – 60 Minutes

Peak Pose: Warrior 3
Level: Mixed Level
Style: Hatha
Teaching Focus: Straight Legs, Extension
Props: 2 blocks, strap

Warm-up:

• Reclined Hand to Foot A + B (Supta Padangusthasana) with Strap
• Downward Facing Dog > Hop or step to Uttanasana > Ardha Uttanasana > Urdhva Hastasana >
• Tadasana
• Tadasana with fingers interlaced overhead. Switch the interlace to equally stretch the shoulders.
• Urdhva Hastasana with strap on arms, strap below elbow on the upper arm.

Sun Salutations:

• 3 Round of sun breaths: Tadasana > Urdhva Hastasana > Uttanasana > Ardha Uttanasana > Uttanasana > Urdhva
  Hastasana > Tadasana

Standing Poses:

• Round 1: Triangle Pose
• Round 2: Triangle Pose > Extended Side Angle
• Round 3: Warrior 1

Balance/ Twist:

• Tree Pose
• Standing Hand to Foot at Wall

Peak Pose:

• From Warrior 1 > Warrior 3 > Warrior 1

Cool Down:

• Virasana with Gomukasana Arms
• Locust
• Supine twist
• Savasana

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