Lesson Three • Virabhadrasana III
The Lower Lateral Line:
Elevating our Hips through Abduction
Tracing the Lateral Line:
Tracing the lateral line of the body can unveil less familiar muscles, as mammals predominantly rely on flexion and extension, unlike fish, which exhibit lateral dominance. This line initiates at the outer aspect of the ankle with the Fibularis longus muscle, progressing upwards to the IT Band, also known as the Illiotibial band, which plays a crucial role in stabilizing the lateral aspect of the body during activities like walking. Comprised mostly of strong tendonous connective tissue, the IT band is integral to maintaining stability. Beneath the IT band lies the Gluteus Medius, another significant contributor to the lateral movements of the hips, crucial for balance, standing, and walking. The IT band and Fibularis are key players in the spiral line as well, showing the strong connection between the lateral line and spiral line in terms of our walking stride.
Abduction and Adduction:
The primary functions of the lateral line in the lower body are Abduction and Adduction. Adduction occurs when the legs squeeze toward the midline, and abduction happens when the leg extends laterally away from the body. You can remember this by thinking of adduction as the legs being "added" together and abduction as the leg being 'abducted' and moving away from the midline. While these terms are the standard ways to describe the work of the lower half of the lateral line, they may not accurately represent how we engage our lateral line in daily life, unless you're at first base and taking a large lead to steal second.
In our daily activities, adduction and abduction naturally occur with every step we take and each time we sway our hips from side to side. For instance, in Tadasana, shift your weight to the left leg, allowing the left hip to subtly sway to the side. You'll notice adduction as the left leg crosses the midline and abduction as you stand up straight, pulling the leg back under the hip. This rhythmic movement is a common aspect of our daily walking routine.
On the yoga mat, abduction and adduction play a crucial role in our balance poses. To experience this in your body, shift your weight to one hip while standing, letting your weight gently 'dump' into that hip. Notice how the pelvis sags laterally. Now, engage in the deliberate action of slowly drawing the hip socket back over the knee, feeling the work of hip abduction.
While we may exaggerate this movement in our practice, it mirrors a prevalent issue for many during activities like walking, standing, or balancing—a condition known as the Trendelenburg sign. This clinical examination assesses the strength of the hip abductor muscles, particularly the gluteus medius. In the test, standing on one leg, if the hip abductors are weak or dysfunctional, the pelvis on the unsupported side will drop or tilt downward—a positive Trendelenburg sign indicating potential issues with the hip abductor muscles. This has implications for stability during activities like walking or standing on one leg and is commonly used in orthopedic and neurological assessments.
One of the loveliest feelings in a balance posture is the feeling of realigning the hips—gently yet thoroughly engaging the gluteus medius and feeling the hip draw back to level, and stay level. Each of the balance poses in this chapter offer the practitioner a golden opportunity to tone and engage this often overlooked abductor, bringing strength and stability back into their stride and stance.
Virabhadrasana 3
Anatomy in Motion
Virabhadrasana 3 is often associated with strength and power, which can subconsciously lead students towards an experience of gripping and doership. A balanced approach to Virabhadrasana 3 emphasizes the magic of “doing-less” and allows the body to support itself without over-engaging. Adding a very subtle inward rotation to the grounded leg helps activate the spacious support of the spiral line. This rotation allows the joints to decompress and promotes an even tone throughout the body, instead of placing the burden on the hip and IT band of the standing leg.
Set-up
From Virabhadrasana I, bring hands to hips and shift weight into front leg, make sure most of the weight is in the heel to support the knee.
Hinge minimally from the hips and lift the back heel, coming onto the back toes.
Exhale Without hinging further into the hips, reach the back leg back and up into a miniature Virabhadrasana III. Notice the sensation of strength and support through the back of the leg and hip.
Pulse here several times. Notice how you can use this strength to lengthen the whole spine.
Primary movement (Deep Core integration and Hip Flexion)
Release outside hand down, palm facing inwards and notice how this added weight helps square the lifted hip
Inhale Press into the grounded foot to lift and lengthen
Exhale Slowly spiral into the standing leg as you hinge at the hips and extend the heel of the lifted leg back and up. The arms will naturally scissor apart, with the lifted leg and opposite arm reaching back together, and the standing leg and opposite arm remaining in front of you. The arm in front can lengthen forward in proportion to the lifted leg behind you.
As the back leg lowers, the hips will naturally unhinge and the arms will follow, bringing you back to a standing position on one leg.
Feel free to experiment with swinging this pendulum past vertical, bringing the leg that was behind you slightly forward and bending the knee, as if you were walking up a small step. The body will naturally spiral towards the slightly lifted knee if you allow it. The opposite arm continues to follow the leg.
Pulse through this hinging and spiraling dance, allowing yourself to explore the functional depths of the posture.
Notice how the big toe to glute spiral can help support you here.
Arm Explorations
Airplane arms- reach arms back at a low v. As the arms and lifted leg reach back, notice how the head and neck can lengthen out of the shoulder girdle
“T” Arms- Reach arms out to the side. Notice how the head, lifted foot, and arms reach at the 4 cardinal directions creating expansion through the whole body
Stagger Arms- Whatever leg is lifted, reach that same side arm up an over head, opposite arm reaches back. Notice how the how the arm and leg can reach apart to create space through the whole side body
Arms over Head- These are the traditional Virabhadrasana III arms and they are the most challenging-Softly scoop both arms forward. Notice how the reaching of the arms creates length through both lateral lines.