1. The Mighty Warrior
The yoga one-legged pose is last of the three yoga warrior poses and will require lots of patience practice to gain the strength and balance necessary to hold the posture. However, it's worth the trouble, as the one-legged pose not only improves balance and posture, it strengthens the core muscles as well as the shoulders, ankles and legs.
2. Starting Off on the Right Foot
As with many yoga poses, you must first perform on to properly enter the other, so begin with a high lunge. From mountain pose, with your feet together and spine straight, exhale and step your right foot behind you, bending the left knee to a right angle while keeping your right leg straight and resting on your toes. Lean forward over your left leg and place your hands on either side of your knee as you lift your torso and turn slightly to the left. Hold for a full inhalation.
3. Getting Lift
From your lunge, you can easily move into the one-legged pose by exhaling and stretching your arms out in front of you so that they are parallel to the floor with palms facing in. Engage your abs and press into your left foot as you lift to straight the leg while also lifting the right leg until it is parallel to the ground. Press down through the heel of your back foot, pulling the toes up. Keep your head relaxed, gazing at the floor and hold the position for 30 to 60 seconds as you breathe deeply. When ready, exhale and return to the lunge position and lean forward, placing your hands one either side of your left foot. Hold for three deep breaths and then exhale up to standing and step your feet together. Repeat on the opposite side.
4. A Helping Hand
Balance does not come as quickly to some as it does to others. If you need a helping hand, place a chair in front of you before you begin or even stand a few feet away from a wall so that you have something to hold onto as you lean forward. Only use your prop for balance, keeping your touch as light as possible so that you can quickly gain the balance needed to do it on your own.
5. Warrior Wisdom
Normally students come up into Virabhadrasana III by lunging the torso forward. To perfect your balance, make sure that you press into the heel of your supporting foot and that you keep your arms, upper body and lifted leg parallel to the floor. Squeeze your buttocks to keep your pelvis square to the floor and stretch through the lifted heel and your fingertips.
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