Warrior III

A single-leg balance with the torso and the lifted leg parallel to the floor, forming one long line from the fingertips to the raised heel.

How to do it

1. Stand on one leg with the knee soft and the hips level.
2. Hinge forward from the hips as the other leg lifts behind you.
3. Continue until the torso and the lifted leg are roughly parallel to the floor.
4. Reach the arms forward, back along the body or out to the sides, and hold for the prescribed time.
5. Lower the leg and repeat on the other side.

Tips

• Keep the lifted hip from opening upwards; both hip points face the floor.
• Flex the lifted foot and press the heel back to keep the leg active.
• Rest the hands on blocks or a wall while you are building the balance.

Muscles

Primary: Glutes (max), Hamstrings

Secondary: Erector spinae, Glutes (medius)