Virabhadrasana III (Warrior pose III)

Virabhadrasana III is named after Virabhadra who was a fierce warrior who had thousand eyes, heads, and hands wielding a club in each hand while wearing tiger's skin.

Steps to get into Virabhadrasana III
1) Stand in tadasana
2) Forward fold
3) Step your left foot back
4) Align body with right knee while in lunging position
5) Hug into midline and lift chest away from knee
6) Lift arms straight so its parallel to ground
7) Lift left leg parallel to ground
8) Hug into midline making sure that you're body is aligned and parallel to ground
9) Exhale and go back to lunging position
10) Inhale then exhale back to forward fold
11) Inhale to tadasana and exhale to release

Muscles being used in this asana is the quadriceps, hamstrings, and gastrocnemius.

Physical and Therapeutic Benefits

It helps strengthen:
Ankle
Back
Abdomen
Legs
Shoulders
Back

It also helps with balance and posture.

Awareness

I feel stronger doing this pose because of my weak ankles and weak knees. I've always had problems with them getting hurt easily and this posture requires a great deal of work from those joints. So by focusing on those joints I feel a lot stronger

Special Thanks

http://www.yogajournal.com/poses/941