Warrior 3 Pose/Virabhadrasana 3 Pose

This weeks’ yoga pose is Warrior 3/Virabhadrasana 3. When doing Warrior 3/Virabhadrasana 3 with kids remember to never push them past their abilities and be very careful with this pose as it’s easy to get hurt! Each week, 2-3 days, we do a 15 minute yoga work out in my home daycare. Kids from 1 1/2 to 4 do this and while each does as much as they are able and in a way they are capable of they all get a nice stretch, a scheduled work out time, and some fun new body movements. We do the sun salutations and then add a few jumps, hops, new yoga pose, and teacher assisted somersaults at the end.


This pose should not be done with babies! In doing these poses always consult a doctor first, only attempt what is in your child’s ability level, and do what is comfortable for your and their body. These are only suggestions and like any exercise you and your children try them at your own risk, I am not there to show you and see what your body is saying so I can only offer these on a very basic level. Make sure to wear comfortable clothing that is easy to move in, have a yoga mat to work on and do not wear socks because of the risk of slipping! Lastly, always remember to smile.

Let me start with saying that for this pose requires some additional stretches before you have any child attempt it, once you've done some work out movements like touching toes, knees to chest, or a half squat plus some running, jumping jacks or other exercise to warm up the muscles you can get started. Again, only do this if your doctor and pediatrician say that it’s alright. 

Start with feet together.  Inhale your hand up to touch the sun!  Grabbing it's rays for balance slowly tilt forward while raising one leg back.  Go to where they feel most comfortable bringing hands like wings mirroring the floor. If they need to, they can use a coffee table or back of a chair for added balance.  Hold while practicing your counting and see how high you can count, stopping at 30. Now, soar back up to standing with hands raised toward the sun.  Lower hands down to heart and smile.  You are now ready to do the other side. 

Inhale your hand up to touch the sun!  Grabbing it's rays for balance slowly tilt forward while raising one leg back.  Go to where they feel most comfortable bringing hands like wings mirroring the floor. If they need to, they can use a coffee table or back of a chair for added balance.  Hold while practicing your counting and see how high you can count, stopping at 30. Now, soar back up to standing with hands raised toward the sun.  Lower hands down to heart and smile. 

Talk to the kids about how birds fly differently.  Some use warm air pockets to soar while others constantly flap like hummingbirds.  Ask them what different wing flaps they notice when you go outside to observe the birds in your area.  Are the flaps slow or fast, do they glide or constantly move their wings?  Now ask what kind of bird they are when they go into their Warrior 3 Pose/Virabhadrasana 3?  Enjoy these teachable moments and the focus that yoga can bring to a young mind.  Namaste!