Whether you are dancing, skiing, skating, surfing, or doing yoga, you need concentration, strength, and skill to move successfully from standing with both feet firmly planted on the ground, as in Virabhadrasana I, to floating freely, balanced on one leg, as in Virabhadrasana III. Eventually, this movement will become an effortless flow, but it can be easier to learn if you pause halfway between the two postures to gather your strength and focus. At first, you may also want to use a wall to help you balance. By helping you stabilize, a wall can make it easier to focus on building the strength yo began cultivating in Salabhasana, and on developing an awareness of the position of your hips and shoulders.
Once you have practiced Virabhadrasana I on both sides, move to a wall. Stand just far enough away from it so that when you bend forward 90 degrees at the hips and stretch your arms overhead, you can place your palms flat on the wall at the same height as your hips. Check to see that your hips are directly over your ankle, so your legs are exactly perpendicular to the ground. Then return to standing upright.
Leaving your right foot where it is, step you left foot back into position for Virabhadrasana I, exhale as you bend at the hip-s to bring your torso towards your right thigh, squaring and leveling your hips. Keep your legs stable, bending forward until your lower ribs are almost resting on your thigh and your arms are at about a 45 degree angle to the floor. Make sure your breath is full and even and that the bandhas are fully engaged. Hold this position for five to breaths, building strength and stability.
