How to do Warrior III
StandingHoldBoth sidesIntermediate
Warrior III is a standing stretch for your chest, glutes and hamstrings. Do it on one side, then switch.
Step by step
- 1Stand tall and shift your weight into your left foot.
- 2Reach your arms forward, and tip forward as your right leg lifts behind you.
What you should feel
Reach long… from fingertips to heel.
Form tips
- Fingertips to heel, one straight line. Point the right toes down to keep the hips square. Standing leg strong, knee soft.
- Keep your gaze soft on the floor.
- Breathe slowly… steady and calm.
Make it easier
If balance is tricky, rest your hands on a chair in front of you.
Coming out of it
Slowly lower your right foot… bring your arms down… and stand tall.
Muscles it works
Move slowly and stop if anything hurts. This is general guidance, not medical advice; check with a professional if you're injured or recovering.
Do Warrior III with a coach
In BendEase, a voice coach talks you into Warrior III, cues you through the hold and tells you when to switch sides, while the guided video shows you exactly how. It's built into routines for your chest and glutes.
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